Tai Chi for health & wellbeing
Here is a short clip showing the late master Cheng Tin Hung in 1986 demonstrating ‘Step Back and Repulse Monkey’.
I’ve been practicing this technique, left and right side, and wasn’t aware until now there are two more applications – against a reverse punch. That’s a total of four applications for ‘Step Back and Repulse Monkey’.
[youtube]http://www.youtube.com/watch?v=YBxIng2L0X8[/youtube]
Tai Chi has two basic breathing methods – abdominal and reverse breathing.
When I teach abdominal breathing in my various presentations and student Tai Chi workshops, I usually get someone who ends up doing the more advanced reverse breathing method instead.
I don’t know why some people do this as the explanation and demonstration is clear and simple to follow. Maybe it’s because some people get confused with the concept of breathing in and expanding the abdomen at the same time. Usually after a few attempts they get it right.
I thought I’d write a post, in simplistic terms, on the difference between the two breathing methods and how they are used in Tai Chi.
Abdominal Breathing
You simply breathe in through your nose and expand your abdomen. When you breathe in, your abdomen returns to the resting position. Abdominal breathing is the general breathing method for wellbeing Tai Chi.
Reverse Breathing
This is the reverse of abdominal breathing – you breathe in and your abdomen gently contract – breathe out and your abdomen expands. Reverse breathing is used in Tai Chi self defence.
Sometimes I find when I do my Tai Chi form or Chi Kung exercises I alternate between abdominal breathing and reverse breathing without thinking about it. However when it comes to the Tai Chi self defence applications then reverse breathing is what I tend to focus on.
It’s important for beginner students to focus on abdominal breathing before trying reverse breathing.
In Tai Chi language ‘rooting’ is the ability to connect yourself to the earth.
It’s an important skill to develop for two reasons;
Let’s look at the redirection aspect.
Practicing with a partner is ideal but if this is not possible then a punching bag is a good substitute.
Here’s how I do it.
I align myself in an empty stance (one foot forward – the majority of the weight on my back foot) – in front of my punching bag.
Then I slightly push the bag forward with both hands and hold that position for a few seconds. As I feel the resistance of the bag I relax my shoulders and elbows and redirect the force into my hands, arms, shoulders, spine, legs and into the ground.
Then I change feet and work the other side of the body.
You can do this exercise with any of the postures but I suggest you start with this simple exercise so you can learn easier.
Relaxation and proper alignment are the keys to correct ‘rooting’ and redirection of an opppent’s force (Chi).
When practising fajin make sure your body( including your shoulders, arms and hands) is completely relaxed until impact.
The key to effective self defence is developing ‘presence’ which can be achieved by correct posture and breathing.