Tai Chi

by FRANTZIS, BRUCE

• ISBN13: 9781583941447
• ISBN10: 1583941444
• Format: Trade Paper
• Copyright: 2006-02-14
• Publisher: Blue Snake Books

Summary

Western medical studies demonstrate that Tai Chi'the perfect exercise,' according toTimemagazinecombats immune deficiencies, mitigates arthritis, improves circulation, decreases high blood pressure, and helps the elderly regain physical balance. This comprehensive guide reveals how and why. Rather than teaching a specific style of Tai Chi, the book gives readers the intellectual foundation and inspiration to use the practice as a potent preventative healthcare routine and regain control of their health. Written by one of the first Westerners to become a Taoist lineage master, the book is full of practical, down-to-earth information, and covers wide-ranging topics including choosing an appropriate style and teacher; using Tai Chi to boost mental stamina and improve workplace productivity; how it enhances sexual, athletic, and intellectual performance; Tai Chi's relationship to Chinese medicine and Taoist philosophy; and how it can be used as a moving meditation and spiritual practice.

Author Biography

Bruce Frantzis is reputed to be the first Westerner to hold authentic lineages in tai chi and other Taoist energy arts. He studied healing, martial arts and meditation with renowned teachers in Asia for 16 years–including spending more than a decade in China. There he trained in the three main styles of tai chi—Yang, Wu and Chen—and in combination styles, as well as studying chi gung and chi gung tui na therapeutic bodywork.

Frantzis used tai chi and other chi practices to dramatically heal himself: first from a life-threatening form of hepatitis in India and more dramatically from massive spine injuries that he received in a car accident.

Since 1987, Frantzis has taught tai chi, chi gung, martial arts, TAO yoga, TAO meditation, and energetic-healing therapies to over 15,000 students in the United States and Europe. His teaching methods are spread by a growing number of certified instructors that he has trained in the United States and Europe.

Frantzis’ experiences have made him a teacher with a mission: teaching people how the ancient self-healing chi practices can help them achieve health, relaxation, inner peace and longevity. He aims to help avert a major health crisis that threatens to engulf the Western world.

Frantzis is the author of several widely praised books about the power of chi including: The Power of Internal Martial Arts and Chi; the chi gung books, Opening the Energy Gates of Your Body and the Dragon and Tiger Medical Chi Gung Instruction Manual; and two volumes on the water method of TAO meditation, Relaxing Into Your Being and The Great Stillness. Two CDs, The Tao of Letting Go and Ancient Songs of the Tao, shed valuable insights into the power of TAO Meditation in helping people let go of their deepest emotional blockages and move closer to becoming truly alive, balanced and joyful.

Table of Contents

Dedication	xiv
Author's Note	xv
Acknowledgments	xv
Foreword: Getting Older; Feeling Younger	xvii
Diane Rapaport
Prologue: The Campaign for Graceful Aging: A Taoist Manifesto for Change	xxv
What is Tai Chi?	1	(18)
The Meaning of Tai Chi Chuan	3	(4)
The Meaning of Tai Chi	3	(1)
Chinese Pronunciation and Spelling	3	(1)
Chinese Cosmology	4	(1)
The Meaning of Chuan	5	(1)
The Integration of Tai Chi and Chuan	6	(1)
The Meaning of Chi (Subtle Energy)	7	(1)
Taoism--The Original Religion of China	8	(4)
Taoism's Literary Traditions: The I Ching, Lao Tse and Chuang Tse	9	(3)
Taoist Energy Arts	12	(5)
Chi Gung	14	(1)
The Different Branches of Chi Gung	15	(1)
The Differences Between Tai Chi and Chi Gung	16	(1)
Conclusion	17	(2)
Traditional Chinese Medicine: the Roots of Tai Chi's Health Benefits	19	(16)
How Traditional Chinese Medicine Defines Health	21	(4)
The Primary Importance of Chi Circulation	21	(1)
The Mind and Body Are Composed of Chi	22	(1)
Physical Health	23	(1)
Emotional Health	23	(1)
Psychological Health	24	(1)
Spiritual Health	24	(1)
The Philosophy of Chinese Medicine	25	(1)
Maintain	26	(1)
Enhance	26	(1)
Heal	26	(1)
The Eight Branches of Chinese Medicine	26	(3)
Chinese Medical Principles and Tai Chi	29	(3)
Balancing Yang and Yin Chi	29	(2)
Chi and Bodily Fluids	31	(1)
The Five Elements and the Seasons	32	(1)
Conclusion	33	(2)
How Tai Chi Improves Health	35	(34)
Why Tai Chi Is Done in Slow Motion	36	(1)
The 70 Percent Rule in Tai Chi: An Essential Principle	37	(2)
Body Movement	39	(5)
Improved Muscle Use	40	(1)
Increased Range of Motion in the Joints	40	(1)
A Good Leg Workout	40	(1)
A Two-Stage Tai Chi Exercise for Working the Legs	41	(3)
Body Support	44	(1)
Tai Chi Massages Your Internal Organs	44	(3)
Give Your Liver a Helping Hand	45	(2)
Stretching the Body	47	(2)
Reducing Pain in the Back, Neck, and Shoulders	48	(1)
The 70 Percent Rule for Recovery	49	(5)
Spinal Trauma	50	(2)
Postoperative Recovery	52	(1)
Pain Management	52	(1)
Recovering from Injuries	53	(1)
Concussion	53	(1)
Whiplash	53	(1)
Twisting, Turning, and Spiraling	54	(1)
Regulating the Movement of Fluids in the Body	55	(2)
Blood Circulation	56	(1)
Lymph Circulation	57	(1)
Cerebrospinal Fluid	57	(1)
Increased Breathing Capacity	57	(1)
Good Biomechanical Alignments	58	(3)
The Importance of the Kwa	60	(1)
Increased Chi Flow	61	(6)
How to Release Stagnant Chi	62	(1)
Chi and the External Aura	63	(1)
Missing Body Parts and Phantom Pain	64	(1)
Chi Flow and the Lower Tantien, the Door of Life, and the Great Meridian	64	(3)
Conclusion	67	(2)
How Tai Chi Reduces and Manages Stress	69	(26)
Practicing Moderation: Tai Chi's 70 Percent Rule	71	(2)
High Performance and the 70 Percent Rule	72	(1)
The Dynamics of Relaxation	73	(8)
Physical Relaxation	73	(1)
Neurological Relaxation	74	(1)
Emotional Relaxation	75	(1)
How Tai Chi Can Help Overcome Anger	76	(1)
Mental Relaxation	77	(1)
Energetic Relaxation	78	(1)
Understanding the Effects of Tension and Chi Blockage	79	(1)
Spiritual Relaxation	80	(1)
The Dynamics of Stress	81	(9)
The Eastern View of the Downward Stress Spiral	83	(2)
The Negative Stress Cascade	85	(2)
The Western View of the Dynamics of Stress	87	(3)
Type A Personalities: Preventing Burnout and Increasing High Performance	90	(1)
Tai Chi and Mental Health	90	(2)
Why Healers Need Tai Chi	91	(1)
Tai Chi and Post-Traumatic Stress Disorder	92	(1)
Conclusion	92	(3)
Tai Chi and Longevity	95	(14)
Starting Tai Chi After Age Fifty	97	(1)
Tai Chi's Special Benefits for Practitioners Over Fifty	98	(8)
Physical Balance	99	(2)
Lowering and Regulating Blood Pressure	101	(1)
Improved Circulation	102	(1)
More Functional Biomechanical Alignments	103	(1)
Better Sleep	103	(1)
Increased Flow of Chi	104	(1)
Tai Chi's Social Benefits	104	(1)
Better Sex from Youth to Old Age	105	(1)
Light Weightlifting Training for Older People Using Traditional Weapons	106	(1)
Tai Chi for the Very Old	106	(1)
Conclusion	107	(2)
Tai Chi's Benefits for Different Groups of People	109	(20)
Tai Chi for the Young	109	(2)
Tai Chi for People in their Late Teens, Twenties, and Early Thirties	111	(1)
The Benefits of Tai Chi for People Who Work	111	(8)
Sedentary Office Workers	112	(1)
Carpal Tunnel Syndrome and Other Repetitive Stress Injuries (RSI)	113	(3)
Managers and Executives	116	(1)
Other Professionals	117	(2)
Physical Laborers	119	(1)
Athletes, Dancers, Gymnasts, and Yoga Practitioners	119	(3)
Tai Chi for the Overweight	122	(3)
Tai Chi for People with Disabilities	125	(2)
Hearing and Visually Impaired People	125	(1)
People with Neurological Conditions	125	(1)
Wheelchair Users	125	(1)
People with Mental Problems	126	(1)
Conclusion	127	(2)
Tai Chi for Physical and Emotional Self-Defense	129	(22)
How Tai Chi's Slow Movements Create Fast Fighting	130	(1)
Tai Chi as an Effective Martial Art	131	(1)
The Difference Between Internal and External Martial Arts	132	(3)
Seven Stages of Learning Tai Chi as a Martial Art	135	(2)
Practicing with Traditional Chinese Weapons	137	(4)
Straight Double-Edged Sword	138	(1)
Broadsword	139	(1)
Poles	140	(1)
Spears	141	(1)
Canes and Sticks	141	(1)
Push Hands	141	(4)
Push Hands Helps Manual Laborers Prevent Repetitive Stress Injuries (RSI)	142	(2)
Fixed and Moving Push Hands	144	(1)
Is Tai Chi the Best Martial Art for Self-Defense?	145	(2)
Do You Have to Learn Self-Defense to Get the Health Benefits of Tai Chi?	147	(1)
Emotional Self-Defense	148	(1)
Tai Chi's Value for External Martial Arts Practitioners	149	(1)
Tai Chi's Value for Older Martial Artists	149	(1)
Conclusion	150	(1)
Tai Chi and Spirituality	151	(22)
How Tai Chi Touches on Spirituality	152	(3)
Will the Practice of Tai Chi Conflict with My Religion?	154	(1)
Meditative Movement: Secular Tai Chi	155	(3)
Secular Tai Chi Can Build a Foundation for Meditation	156	(1)
Secular Tai Chi Can Help Meditators of Any Spiritual Tradition	156	(2)
Taoist Moving Meditation: Taoist Tai Chi	158	(2)
Exploring Non-Duality: Understanding the Underlying Nature of Opposites	159	(1)
The Taoist Tai Chi Tradition	160	(4)
Achieving Maturity	162	(1)
Finding Inner Stillness	162	(1)
Exploring Spiritual Morality	163	(1)
Inner Alchemy	164	(1)
Taoist Tai Chi's Meditation Techniques	164	(4)
From the External to the Internal: Progressing from Jing (Body) to Chi (Energy) to Shen (Spirit)	165	(1)
Resolving Blockages by Transforming or Dissolving Energy: The Fire and Water Schools of Taoist Meditation	165	(1)
The Cyclic Nature of the Three Treasures (Jing, Chi, and Shen)	166	(1)
Finding Spirit	167	(1)
Spiritual Relaxation	168	(1)
Connecting to Your Essence and the Tao	168	(1)
Taoist Tai Chi and Spiritual Stress	169	(2)
The Causes of Spiritual Stress	169	(1)
Spiritual Stress and the Elderly	170	(1)
Spiritual Tension Can Result in Poor Health	170	(1)
Taoist Tai Chi Requires Regular Practice	171	(1)
Conclusion	171	(2)
Choosing a Tai Chi Style	173	(18)
Tai Chi's Five Major Styles	174	(4)
The Yang Style	176	(1)
The Wu Style	176	(1)
The Chen Village Style	176	(1)
The Hao Style	177	(1)
Combination Styles	177	(1)
Secret Styles	178	(1)
Westernized and Non-Traditional Tai Chi	178	(1)
History of the Tai Chi Styles	178	(3)
Large, Medium, and Small Frame Styles	181	(3)
Long, Medium and Short Forms	184	(3)
The Relative Advantages of Short, Medium, and Long Forms	184	(2)
How Long Does It Take to Do a Form?	186	(1)
Push Hands	187	(1)
The Best Style for Improving Health and Managing Stress	188	(1)
The Best Style for Beginners	188	(1)
Why Learn Tai Chi Instead of Another Discipline?	189	(1)
The Best Style for People Over Fifty	190	(1)
Conclusion	190	(1)
Beginning Students: What You can Expect to Learn	191	(22)
Realistic Expectations	192	(2)
Tai Chi: Levels of Complexity	194	(2)
Body	195	(1)
Energy	195	(1)
Spirit (Mind)	196	(1)
What You Can Expect to Learn	196	(9)
Learning to Practice with Moderation: The 70 Percent Rule	198	(2)
Body Alignments	200	(2)
Learning Tai Chi Sequences	202	(1)
Coordination	203	(1)
Protecting your Joints	204	(1)
Challenges that Beginners Normally Encounter	205	(1)
The Challenges of Learning Large and Small Frame Tai Chi Styles	206	(1)
Breathing	207	(1)
Learning Strategies for Beginners	208	(1)
Practice Strategies for Beginners	209	(1)
Conclusion	210	(3)
Intermediate and Advanced Students: What You Can Expect to Learn	213	(40)
The Greater the Challenge, the Greater the Rewards	214	(1)
Integrating the Three Treasures	214	(2)
Body	214	(1)
Energy	215	(1)
Spirit	215	(1)
More About the 70 Percent Rule for Experienced Students	216	(1)
The Transition from External to Internal Movements	217	(13)
Internal Movements	218	(1)
External and Internal Stretching	219	(2)
Taoist Breathing	221	(2)
Coordinating Movement with Breath	223	(1)
Circularity	223	(1)
Twisting, Spiraling, and Turning	224	(6)
Subtle Energy: Chi Development	230	(15)
Simple and Complex Chi Development	231	(1)
Gross to Subtle	232	(1)
An Example of One Kind of Progression in Chi Development	233	(1)
Chi Flow and Tai Chi Movements	234	(1)
The 16-Part Nei Gung System	235	(5)
Opening and Closing	240	(3)
Separate and Combine	243	(2)
Fa Jin--Projecting Power	245	(1)
The Tai Chi Classics	246	(2)
How to Practice for High-Level Performance	248	(3)
How Much, Where, and When to Practice	249	(1)
High Performance Teachers	250	(1)
Conclusion	251	(2)
Choosing a Teacher	253	(26)
Benchmarks for Beginners	255	(11)
Credentials	256	(1)
Consider your Goals	256	(2)
Gauging Competence	258	(5)
Consider What Style to Learn	263	(1)
Personality and Substance	263	(1)
Choosing Teachers Who Are Healthcare Professionals	264	(1)
Where Do I Find a Teacher?	265	(1)
Benchmarks for More Advanced Students	266	(12)
Studying with a Master or Exceptional Teacher	267	(1)
Is Advanced Knowledge Being Shared?	268	(1)
Chi Energy Development	269	(1)
China's Five Levels of Competence	269	(2)
Martial Arts	271	(1)
Spirituality and Meditation	271	(1)
Developing a Relationship of Trust	271	(1)
Changing Teachers	272	(1)
Are Oriental or Western Instructors Better?	273	(4)
Studying Tai Chi in China	277	(1)
Conclusion	278	(1)
Epilogue: Why People Quit or Continue Tai Chi	279	(8)
Motivations for Change	279	(1)
Changing Established Rhythms	280	(1)
Deterrents to Practice	280	(1)
Tai Chi Raises Important Questions	281	(1)
Stages of Learning and Adopting Tai Chi	281	(4)
Success Flows from Perseverance and Continuity	285	(2)
Appendices	287	(24)
What Is the Difference Between Tai Chi and Chi Gung?	287	(6)
The Five Elements	293	(6)
How Does Tai Chi Differ from Yoga?	299	(4)
The Living Taoism Collection and B. K. Frantzis Energy Arts Teachings	303	(8)
Index	311

Excerpts

P. 73-78. P 73 ON ITS OWN WOULD DO
1. The Dynamics of Relaxation
In China, the Taoists discovered that physical relaxation is only the beginning of relaxation’s potential. There is also the need to relax your chi-energy, emotions, and mental activity and discover what it means to you to be a spiritual being. Complete relaxation integrates all of these kinds of relaxation…
Neurological Relaxation. All good training in tai chi strongly emphasizes relaxing every nerve in your body. By relaxing the nerves, muscular relaxation can go deeper and become a permanent part of you, rather than being just an intermittent, fleeting experience... It is an antidote capable of healing the all-pervasive damage that anxiety and stress produce, and it increases both physical and mental stamina, making you more productive than heaps of caffeine ever can.
Emotional Relaxation. As your nervous system opens up and loses its resistance to change, tai chi begins to help you gain access to, and let go of, the nastier emotions that tear up your insides–hatred, jealousy, self-pity, greed, inappropriate anger, etc. Maintaining emotional negativity requires tension that can destroy much of life’s joy.
Mental Relaxation. Stress usually causes the mind to speed up, often uncontrollably, and to have jangled, disassociated thoughts -- what the Chinese refer to as “the Monkey mind.” The more you relax, the more your conflicting thoughts begin to slow down and lose their force. You begin to see things with more clarity and less frustration.
Energetic Relaxation. Most Westerners do not relate to the concept of energetic relaxation and tension. Relaxation causes chi to flow smoothly and fully. Tension causes chi to flow erratically, in a jerky, spasmodic manner and with significantly less power. When chi moves smoothly, it has a natural balancing quality that helps the body to regenerate. The smoother the chi flow, the stronger and healthier the body becomes.
Spiritual Relaxation. The practice of tai chi may turn you towards meditation and spirituality. You may begin to gain the true strength and confidence to attempt to relax the obstacles that have bottled up truth, honesty, faith, kindness, generosity, love, and whatever other qualities may be stunted. These obstacles prevent the full flowering of your soul. (Chapter 4: How Tai Chi Reduces and Manages Stress)

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Excerpted from Tai Chi: Health for Life: How and Why It Works for Health, Stress Relief and Longevity by Bruce Kumar Frantzis
All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.