embrace the tree

Tai Chi: 50 Minute Man

Correct technique - camera amgle off line - honest :) — Correct technique – camera angle off line – honest 🙂

Well, this week has been a milestone as I’ve reached the 50 minute mark of the ’embrace the tree’ posture.

I’m well on my way to the ‘magical’ 60 minute workout which will be a huge achievement for me as in my early years of Tai Chi practice I could never hold the stance for more than 2 minutes without causing pain to my knees.

Three years ago I decided to research the embrace the tree stance in depth to see if I could find a way to hold the stance for longer periods of time.

So I started with 30 seconds, 3 times a week (Monday, Wednesday, Friday). And each following week I added another 30 seconds. This gave me the opportunity to avoid over-training and to train correctly.

When I reached the 30 minute mark I decided to train on Tuesday, Thursday and Saturday. On those days I started with 30 seconds and each following week added another 30 seconds.

Now I’m advancing to the 60 minute mark on the Monday, Wednesday, Friday sessions and the other days I just do 30 minutes as I have other training to do.

So on December 14th I’ll hit the ‘magical’ 60 minute mark.

My high stance work schedule will then be 60 minutes on Monday, Wednesday, Friday and 30 minutes on Tuesday, Thursday and Saturday.

Not bad for a former 2 minute man.

Footnote: If you look down to the bottom of the page you’ll see my progress – updated on a weekly basis. Publicising my progress gives me added incentive to achieve my target.

Tai Chi Stance: 540 Breaths

By Chris Leave a Comment

It wasn’t easy but I’ve managed to slow my breathing rate down while practicing the embrace the tree stance.

I now breathe at a rate of 1 breath per 4 seconds which works at to about 540 breaths for my current 36 minute 30 second stance.

Earlier I was breathing at about 1 breath per 2 seconds which was a fast pace. I noticed I was breathing quicker the longer I held the posture and that’s what made me decide to slow the breathing down.

Slowing and regulating my breathing certainly feels more energising.

Eventually when I reach my target of one hour standing practice my total breaths will be about 900.

Tai Chi ‘Embrace The Tree’: Personal Time

By Chris Leave a Comment

If you look down this page you’ll see the following – Embrace The Tree: Personal Time 33 minutes – Target 60 minutes.

So what’s all this about. Well, for those who are new to Tai Chi, Embrace the Tree is a posture that is held for a certain amount of time. It’s a very energising posture with many health benefits.

Until recently I could never do more than 5 minutes of Embrace the Tree posture due to knee pain (old injury). About two and half years ago I decided to try it again but this time using my brains instead of will power which caused me knee problems with the stance.

I started training 3 times a week, 30 seconds duration, adding 30 seconds to the posture each week. With correct application I can now do 30 minutes of the Embrace the Tree posture, 6 days a week. On Sundays I rest.

Recently I started my journey towards achieving 60 minutes of Embrace the Tree posture. As before I’m adding 30 seconds to the posture every week.

I intend building the duration of the posture, three times a week and on alternative days I’ll continue with 30 minutes. In other words; Monday, Wednesday, Friday build the stance – Tuesday, Thursday, Saturday continue with 30 minutes.

This slow rate of training is a safer approach and if my knees hold up and I achieve my 60 minutes then I’ll re-assess my stance duration and possibly aim for 60 minutes, 6 days a week. If I decide to do that it will probably take at least another year to achieve.

But for now – publicly recording my times each week gives me the incentive to not fall of the wagon or fall out of the tree 🙂

Footnote: The photo was taken early morning on a balcony of a hotel in Sydney. Sue and I were running Chair Chi Training workshop and A Taste of Appreciative Inquiry workshop and early morning was the only time I could fit my training in.

Tai Chi Stance: What Goes Up Must Go Down

By Chris Leave a Comment

When I practice my embrace the tree stance each morning I find there is a tendency to rise up slightly from the posture, especially when I’m nearing the end of my workout.

When this occurs I focus my Chi sinking vertically into the ground, starting from my Tan Tien, coccyx (tail bone), knees, bubbling wells in the soles of my feet and into the earth.

I co-ordinate this visualisation process as I slowly exhale.

This technique helps me to stay in the correct posture for the duration of the workout.

Small Space Tai Chi

By Chris Leave a Comment

There’s not much room in my place at the moment to practice Tai Chi as I’m painting kitchen cupboards and there’s stuff everywhere including my living room.

So early this morning I did my ’embrace the tree posture’ stance in my office and later on a Chair Chi session in my bedroom.

So you can practice Tai Chi in small places but I don’t think I’ll practice the spear form indoors today. 🙂