Chi- Break! with Angus Clark ADSHE Conference 2012 Unlocking Potential and Confronting Challenges Workbook for Delegates
Introduction Today you will learn some exercises that are based on the key principles of tai chi. You will feel the effect of these exercises as a tonic for yourself and through this experience will, hopefully, feel comfortable in sharing the exercises with your clients/students. We can call our approach today somatic or body centred learning. Essentially, you ll be learning a language that allows you to listen to, respond with and team up with your body. This language is Living Movement. It is rooted in 5 Key principles, which form the basis of tai chi: freeing aligning focusing sensing being And it is expressed and experienced through the exercises themselves. The experience in the body coupled with a mindful attitude is what makes it all work and helps us to re- balance our state of being; re- vitalise our energy; release unwanted tensions; restore a sense of purpose and wellbeing and refresh our spirit. The 5 Key Principles The following 5 principles offer you a guideline and a map for your whole experience. If you refer to them in an ongoing way then they will help you to build a useful bank of learning to draw on. See if you are able to learn these principles in your body - let your body lead the way - rather than just in your head. During the session make sure that you get a notion of how this makes sense. Freeing: freeing joints; softening muscles; sung ; free from constrictive thought and patterns of behaviour; allow movement, flow and path of least resistance Aligning: the power of relationship; integration; connection; gravity and levity, relax and support; align in body; mind and body; with others Focusing: where your attention goes, your energy flows; where your energy flows, your life grows being easily mindful; being naturally present Sensing: listening that informs your actions for the better; awareness that keeps you on track; in touch; reality and actuality eg parallel feet, are they really?; careful attention; tuning in to others Being: natural way; naturally and easily present, in the moment; grounded; tuned in; when to act, when to rest; when to move, when to be still. About Tai Chi Tai chi is an exercise for all round human health. It originated in China and has been practiced over many centuries. It is now popular worldwide, practiced by old and young, men and women. Tai Chi is made up of some key principles and it is these principles that make it so adaptable to a variety of different situations.
THE EXERCISES: 1. Let it all Go, Come into the Moment - Big Breathing: breathe in with arms coming up; breathe out slowly and loudly as the arms come down slowly; come into the moment, into your body; sung in your arms; be aware of earthing points in feet. 2. Awakening the Body: Imagine that your breath oils the joints; practice with FULL awareness and feeling SHOULDERS - energise and release with deep breath and backward roll x 3 ELBOWS - traffic cop; doorknob WRISTS - circling fists x 3 each way; HANDS - open, stretch and relax; massage centre of palms (lao gong) 30 secs each; sea anemone - breathe in and out slowly with the hands opening and closing. HIPS - with backs of hands on the willpower room, make big circles with your hips; 4 each way SWING THE LEGS - extend the foot, point toes, push heel x 3 (to stimulate energy flow in legs); ANKLES - rotate each foot x3 outward and x3 inward to balance energy flow in legs. SPINE - crane feeding; turning with feet planted NECK - figure 8, slow and careful; with your breath 3. Connecting the Body Aligning for a happy, supported posture and frame of mind; comfortable, upright and relaxed; top of head (bai hui) to feet (bubbling spring and earthing points) connected through your body - earthed and grounded; sung - relax down, support up; hands comfortable. Imagine your connection to the centre of the earth; and to a star in the sky
4. Wake Up, Shake Up Snake Shake and bounce. LIVING MOVEMENT TRAININGS TAICHI QIGONG MINDFUL MOVEMENT 5. Top End Tune Up - Relax and Restore EYES - gently stroke upper lids and lower lids x12 and up to 21 FACE - back and up EARS - pinch around the rims (restores whole body energy) 6. Restoring Energy Flow - Arms Meridian Arm Twist; Tendon Massage 7. Restoring Energy Flow - Legs and Spine Rainbow Circle - breathe in as you come up, out as you go down. 8. The Bear Looks Behind Frees the neck and spine and relieves unwanted strain in the arms. Put the back of left hand on spine opposite naval (Gate of Fire) and turn to the left to look behind; look with eyes to left, lift right hand, palm facing upwards and point fingers back over right shoulder in same direction, behind; repeat on other side and repeat 3 times. 9. Perk Up, Calm Down Patting, up arms, onto head and face, front of body, back (Willpower Room) and down and up legs; Clearing, front and back 10. Return to Centre Tai Chi Standing - upright, comfortable, relaxed. Lift arms in front as if gathering from the sky before facing palms to centre of forehead. Feel connection, calming and grounding; draw hands apart and bring awareness down front of body to centre. Repeat 3 times, or more.
APPENDIX THE POWER ZONES or BUZZ POINTS where your attention goes, your energy flows In traditional Chinese medicine it is recognised that there are some key areas and points of the body that act like energy gates and they become focal points for the practice of tai chi and qigong. For free flowing energy and good health we want these gates to be open. This is achieved by bringing them to mind and including them as part of our practice. They are activated and stimulated by your mind and body working together and the process helps you to generate and focus your energy. The Centre of Balance: The Tan- tien, The Hub This is the main battery, energy storage centre and centre of body balance. Three fingers down from your naval. Calming. The Hands: Laogong or palace of coming and going Lots of energy coming and going; heart centre/heart protector; allows love and joy to come in; connects with word around. Middle of palm at the base of your middle finger. Massage for balance relieve stress in hands The Feet: i) The Bubbling Spring A gateway to the earth; good for grounding and a channel for nourishing earth energy; linked to the upper tantien; In middle of foot 1/3 from front (tips of toes), 2/3 from back of heel ii) Earthing Points The place to focus for grounding. Combines with bubbling spring for calming, grounding and restoration. On top of foot between the tendons and immediately in front of ankle. The Brow: The place of vision; grounding and calming. Centre of forehead. The Crown: The crown of your head; your direct link with the greater cosmos and creative energies of the universe. A point that brings lift. Found by travelling up from the tops of your ears to your crown. The Willpower Room Either side and on same horizon as the mingmen (Gate of Fire, Gate of Vitality, Gate of Life), which is on the spine and opposite the naval. Gives an energy and mental lift. - - - Angus Clark / Living Movement Living Movement was founded in the 1990 s by Angus Clark. Angus is a leading contemporary practitioner of tai chi and qigong and author of various books and DVDs. Over the years he has managed to distil tai chi to its essence, bridging the worlds of ancient oriental with modern day western needs. He is an honourary vice- president of the Tai Chi Union of Great Britain. For further information please visit www.livingmovement.com or email angus@livingmvoement.com