by paul read‘This book has been writton, designed, printed and assembled by the author. paul read first became interested in Asian martial arts during the early 1970's. By the mid BO's | had begun teaching tal chi for the London bor- oughs of Hackney, Islington and Tower Hamlets as well @S many private institutions By the mid 90's | found | had become loeked in a repetitive cycle, of teaching and recruiting that seemed at odds with the notions of spontaneily ane change | had perhaps eamt and learnt mare, but grown less wise In the process. | Packed my bags and laft for distant shores. {now live and work on the Granada coast Ailghts reserved. No part of this booklet shall be reproduced, stored in mretieva) | system of tranamitied by any means, electronic, mechanical, photocopying ar ather- ‘wise without written parmiasion from the authar. © paul read 2004‘A SIMPLE GUIDE TO MOVEMENT AND POSTURE Introduction In the presence of Dragon's veins Why learn Tai Chit Tai Chi Research A brief history of Tai Chi Part 1 A brief history of Tai Chi Part 2 The different styles of Tai Chi The Basic Posture Walking with awareness Tal Chi at home The Tai Chi Form Looking for and finding a Tai Chi class Other ideas from the east Getting more information A final conversation 7 19 20 22 24 314 TAI CHI: BOOK 1 In writing and designing this small booklet | have tried to answer some of the many questions | receive from people just starting Tal Chi, | am often asked for a record of the exercises we have done, tips for looking for a class or just for more information than that which | have been able to convey during this brief in- troduction. This First booklet serves as an introduction to Tai Chi and move- ment. The second booklet looks at breathing and contains all of the 8 essential tai chi breathing exercises for you to practise. The third booklet is an introduction to health care, looking spe- cifically at pressure points and energy channels as well as other related ideas in Tai Chi. During your time here on the coast, try to practise a little of what you will read about — especially the walking and the breathing — In order to re-energise your body and to clear your mind. Make use of the wind and the water, the sun and the sunsets to clear out the cobwebs. Particularly pay attention to your posture as you stand and walk, look at what your arms are doing, where your breath is held and where your attention Is. Then when you have noticed all these things, forget about them. As someone far wiser then | once said about all of this: Take what is useful and discard the rest. paul read.A SIMPLE GUIDE TO MOVEMENT AND POSTURE 5 The Chinese have believed for many centuries that the whole of our planet resonates with energy or chi — not unlike what modern physics now tells us about the electrical and magnetic vibrations of mole- cules, Traditionally, in places where the mountains tumble down from the skies to the sea this energy Is at its strongest, These energy points are re- ferred to as dragon's veins — pillars of energy spiralling down from the heavens to the earth, If you have been wondering what brought you to this class, have a look around you. Behind are the mountain ranges of the Tejeda, Almijara and the Gudjares; in front of you lies the expanse of the Mediterra- nean. If you look really closely where the two meet — per- haps on a morning when the sea mists have shrouded the hills in smoke rings — you may Just make out the shimmer of chi spiralling gracefully earth- wards.6 TAI CHI: BOOK 17 When we begin to learn Tai Chi — a journey that you have be- gun today by picking up this booklet—we embrace something unique in our lives. Tai Chi teaches us to slow down, to relax, to let things be. It teaches us that by emptying our minds we can find the space to learn more about life than perhaps thought we knew. Whilst the rest of the world finds itself distracted by the commu- nications age ( Satellite TV, DVD, Mobile phones, Internet download times) and consequently speeds up, tenses up, psy- ches themselves up and stretches on tip-toes to reach for more and more and more, the tai chi practitioner in contrast, slows down and relaxes, stays behind and sinks down. S/he breathes deeply and gets distracted not jus! by technology, but also by the path of the moon, the texture of sunlight or the movement of wind on water. These lessons have been discarded by recent history and re- placed by a digital age with its corresponding data overload, an age that leaves us brimming over with complex information but still sadly lacking in wisdom On a physical level, Tal Chi can offer us a return to health, If we are serious about our practise we can contribute positively to our state of ‘well-being’. In- stead of focusing on an Individual ailment, such as joint pain or muscle ache —Tai Chi enables us to stand back and see the whole picture —to see our health as a related Issue to how we think and feel about the rest of our lives. Our bodies have much to teach us. In this sense Tal Chi can be very “empowering”.A SIMPLE GUIDE TO MOVEMENT AND POSTURE: 7 Not a great deal of research has been done in the west on the health benefits of tai chi, and what little | there is, has not been particularly conclusive. However, | researched documents on the Internet and found - ¢ considerable number of studies { ‘ The following is a synopsis of some of these. 2003 UNIVERSITY OF CALIFORNIA: |! A study group of new students In the 50 plus age group had their white blood cells counted before beginning the course andl then afterwards. The white cell count had almost doubled over the period lending further evidence fo the long held claim that tai chi builds the body's defence sys- tem and helps fight infectious disease. This is one of the first in- dependent scientific studies done in the west regarding the health claims of Tal chi and confirms the belief amongst practi- tioners the world over that Tai chi builds and strengthens the body's constitution. ATHRITIS SOCIETY: The Arthritis Society Recommends tai chi for people with arthritis as it “ keeps joints flexible and reduces stiffness". 1989 DEPT. OF PSYCHOLOGY. BUNDOORA.AUSTRALIA: 33 practitioners were analysed and compared to a non tal chi group. The Tai Chi group experienced less overall tension, de- pression, anger, fatique, confusion and mood disturbance. Lat everything be allowed to do what it naturally does, so that its nature will be satisfied Chuang Tsu8 TA! CH BOOK 1 1994 STUDENT MONOGRAPH: IMPACT OF A TAI CHI PRO- ‘GRAM ON THE HEALTH OF OLDER ADULTS: Two groups of 20 people were studied over the ages of 59 years. The Tai Chi group took ten 2 hour sessions and showed more "exercise be- haviour, decreased resting blood pressure, improved stress man- agement skills, felt more relaxed and improved their joint flexi- bility". 1996 AMERICAN GERIATRIC SOCIETY REPORT: “Reducing frailty and falls in older persons”: 200 participants, average age 76.2. Tai Chi was found to reduce the risk of multiple falls by 47.5%, This was probably due to a number of factors: re-alignment of posture, walking and standing techniques and the gradual use of balance exercises with their subsequent benefits of stronger liga- ments and muscles, Finally one must recognise that an associating increase in self confidence often accompanies the practice of Tai Chi, of which can have an Impact on balance both mentally and physically. Notmally, we do not so much as look at things as overlook them. Alan WattsA SIMPLE GUIDE TO MOVEMENT AND POSTURE 9 P bell The Golden Age: At some distant point in Chinese history, there was a Golden Age of health and prosperity under the “Yellow Emperor”. it was a period in which soclety acquired and re- corded great wisdom: intuitive, empirical and rational. Lost Wisdom: Today, un- fortunately little of that in- tuitive wisdom remains. Some people claim that remnants of that great time can still be de- ciphered from within the phi- losophies of Taoism and Yin-Yang, the health practices of Acupuncture and Tal Chi and the design concepts of Feng Shul, Mythology then places a man called Chang San-feng as the originator of Tai Chi. He is credited with re-designing ancient fighting forms with a new emphasis on breath and internal health. He lived for over 200 years and would walk for thou- sands of miles accompanied by a orang-utan friend wha would collect his firewood and practise his Tal Chi with him, Chang San-feng was last seen in the Shantung province riding on the back of a flying crane. The ape was sadly not with him. In 1459 Chang San-feng was declared a salnt by the Emperor.{ See book 3 for a more detailed account). Chg San-feng10 TA! CHI: BOOK 1 TAI CH S |O'K Though myth can perhaps convey a truer spirit and certainly a more entertaining account, history has shown us a somewhat dlif- ferent version. Traditionally Chinese fighting systems remained within one fam- ily, passing through generation after generation. So it was with Tai Chi, until about the nineteenth century when China was forced to rethink Itself both socially and economically. On a in- dividual scale, teachers began to push Tai Chi into new direc- tions containing three essential parts: Philosophy: Tai Chi could be sald to be the physical branch of a philosophy called Tao- ism— which promotes three principles: a sense of unity with all things, a policy of non-intervention wherever possible and a looseness of mind anc body to be ever receptive to "change". Yang Chieng-fu Defence: Tai Chi was originally a fighting art. Today, insteacl of physical opponents, Tai Chi teaches us to deal with stress, Tai Chi posture: tension and anxiety. Needies a sea bottom But, IF you look closely at the form and the postures you can see the origins of the dif- ferent moves. Each move has its own name and application. e.g, Waving hands in clouds, Needles at sea bottom. Health: Tal Chi has always been practised for Its sense of “well-being” particularly so over the last century as the popularity of other practices that use the same princi- Tai Chi posture; ples — such as Acupuncture, Alexander Me Meclind Meter‘A SIMPLE GUIDE TO MOVEMENT AND POSTURE W Technique or Shiatsu have become more widespread, Some critics have argued that the health aspects are just a watered down version of Tai Chi for westemers. And that the true fighting version is stil] being secretly taught in China. Tai Chi goes West; Tai Chi took two routes west— Firstly, after the Chinese Revolution, many people fled to other parts of Asia, then later Europe and the USA, With them, they took the old styles of Tai Chi. Secondly, the new Peoples Republic created a new “combined Tal Chi” that merged the different styles, encouraged well-being but ignored its Taoist roots. What is it's attraction? Western Europeans as well as North Americans tend to find in Tai Chi a mixture of the practical as well as the abstract, They find in its poetical philosophy a straightforwardness and simplicity, particularly the ideas of mind/body reunification, interconnec- tivity and en- vironmental non- Intervention. At times banned, at others pro- moted by the host state, Tai Chi has been considered both revolutionary and reactionary by communist and capitalist regimes alike. Through it all, it has retained its principles of cyclic change and fluidity, Tai Chi’s adaptability has proven that it seems to be able to offer us Europeans as well as Asians—something elusive and indefinable yet compelling and substantial.Though the different styles of Tai Chi share the same roots, philoso- phy and general benefits not all classes are the same as the one | showed you today. Bear these distinctions in mind when you start enquiring about Tai Chi in your area, Amongst the wide range of schools that exist, four perhaps are most well known: Cheng man-ching style: This is what you saw and practised at my class today, It is a variation on the widespread YANG style. It is characterised by its up- right posture, its emphasis on relaxation, softness and circularity. Cheng man-ching was a physician, painter, poet and classi- cist. He studied Tai Chi under Yang Ch'eng-fu, Cheng took his adaptation of Tai Chi to America when he was Invited to exhibit his poetry and painting. He re- turned to the States and set up a school of Tai Chi from the mid 60’s until about 1974, when he retumed to Taiwan to work on other projects. Cheng, who is considered the last of the truly great masters, died in 1975.A SIMPLE GUIDE TO MOVEMENT AND POSTURE: Yang style: It is said to have been devel- oped by Yang Lu-ch'an who spent over ten years peeking over a fence at the Chen family practising their version of Tai Chi. Upon being discovered, he displayed his copied skills so well that the Chen family decided to invite him in to their school and to teach him formally. The Yang family slowly moved Tal Chi away from military use to that of personal health, removing many of the jumps, falls and uneven bursts of energy, adapting the art to the new. health needs of the 20th century. Chen style: This is arguably the oldest of the Tai Chi styles and can be traced back to the famous ‘Chen village’. A Chen Wang-t'ing combined the movements from Chi Gung, traditional Chinese medicine, the 13 A NOTE ON CHINESE NAMES, ‘There are only 438 suirhames in Chine. In some parts perhaps only three or four different names exist. This meant that many people, though other- wise not evidently related, considered themselves mambers of a single clan. Therefore when Tal Chi history refers too style remaining within one ‘family’ for gen- erations, the family could consist of hun- dreds of thousands. of people within the same clan. philosophy of yin/yang and his unique observations of animals fighting to create this unique form of Tai Chi. Today, it is more difficult to find a class in this style as ft has not attained the popularity of either Yang or Cheng. It is a dynamic style empha- sising both hard and soft elements, fast and slow movements and both gentle and forceful techniques. Wu style: The main Wu styles of Tai Chi was developed by Wu Yu-Hsing who had studied both Chen and Yang styles. He publicised many previously held secrets about Tai Chi and was thus responsible for a wider understanding of the art. Later variations of the Wu style include ‘Sun’ and ‘Li’.cy START ALL OF THE FOLLOWING EXERCISES FROM THIS POSTURE Place feet at least shoulder width apart and try to feel your weight upon them. Keep your knees gently unlocked Loosen the pelvis to release the lower back. Sink your chest muscles and let your weight sink to your stomach. Keep your shoulders relaxed and down, Arms should be floppy (as though they were paralysed). Your neck should be held up and the head sitting on top, pulled up by an invisible thread to the sky. Try to keep your gaze at the horizon and your balance will be steady.A SIMPLE GUIDE TO MOVEMENT AND POSTURE 1s Re-learning good posture: In a Tal Chi class we spend a lot of time ‘working’ on our pasture. By this is meant that we individu- ally un-learn bad posture and re-learn good posture under the ongoing supervision of a teacher. ‘Learning’ in Tal Chi is o slow process of letting go of old hab- its andl building an awareness of body mechanics, movement and energy use. Stagnant energy: Chinese traditional health prac- tices state that bad posture with its subsequent symptoms of muscle tightness, cramps, tension, joint aches and pains, stiffness etc — is one of the main causes of ‘ill health’. Stagnant energy (see section on breath) can be caused by muscle tightness and improper joint use. But the opposite is also true: muscle tight- ness leads to stagnant energy. It Is all cyclic, but in the process of building awareness, one learns how to break the cycle. _ Developing Awareness: "Posture work therefore is all about “freeing up" muscle tension little by little. In a class of Tai Chi, a teacher will make minor alterations to your posture whilst you are still or in movement — perhaps an elbow Is at the wrong angle or your chin is too far forward—uniil these move-16 TAI CHI: BOOK 1 ments become ingrained into || -——______— your natural movements. Then Where joints ore stiff we must your Tai Chi becomes a living | '99%en them, where movement is lacking we must encourage It, port of you. where parts are compressed we Your awareness of stress build- | must Jengthen them, where they ing up, tension and shortness of ore too long we must shorten breath are all starting points for | them, Only then when er struc better health. To be able to Bae fines i orl eecsiees be said to have good recognise these symptoms and rex iz s sture. to be able to deal with them STRUCTURAL FITNESS: before they stagnate your en- JOHN STIRK ergy — before they become ingrained into your move- i ments — is what good posture is all about. fc Today's Posture Work: . | |The feet are shoulder » width and touching the ' | floor with the sensitivity 7 ) of your hands. » By keeping the knees ? ‘unlocked we use the ,¥ _ ES large leg muscles to / . Le support our body. ft i By tucking the pelvis under a little we release the pressure on the lower back and shift the body weight onto the legs and surface of the floor. By dropping the shoulders, relaxing the chest and breathing deeply with the diaphragm we can calm and relax the body. By keeping the head up high, tension is reduced in the neck and circulation im- proves, balance improves and movement is made easier.A SIMPLE GUIDE TO MOVEMENT AND POSTURE W7 ING Bo Lets not forget, Tal Chi fs all about movement. What differentiates Tal Chi from many other meditative practices 'Is its continuity of action, flow and energy. Many books liken the movements to that of a cat stalking prey and indeed its a good analogy because a cat moves with complete awareness and intention of action. You can see this when the cat suddenley stops in mid-step and then moves on again. So our first exercise today is to walk like a cat. Keep your head up high on your shoulders, your centre of gravity low and your kness slighty bent at all times. Move your feet cautiously in front of you, peeling each foot off the floor as though they were stuck down by glue. When placing the foot back on the ground, begin with the heel and roll down towards the toes. Keep your arms relaxed and loose at your sides. Dont forget to breathe!. Once you get used to this slow stepping try stopping suddenly to see if you can hald your weight and balance without falling backwards or forwards. L- In the second exercise you get fo try out the techniques on the street. Make sure you have practised at home first and are18 TA! CHI: BOOK 1 confident with the steps so far! Firstly [ust go far a walk along the street. Keep your head up and don’t study the floor! Keep the knees unlocked, arms loose and swinging at the sides ( keep your hands out of your pockets or from clutching bags). Breathe easy, look up and relax as you walk. Be observant. Notice whats around you. Take it all in, Dont cocoon yourself off from the world. Join in. Try and move from your center, By maintiaining this posture you will keep a low centre of gravity and therefore your balance will be better too; When you get used to this exercise and feel ready for a greater challenge, try the same again but with special emphasis on a loose waist and shoulders. This will prepare you for the final exercise: THE HERE AND NOW. strolling through a crowded supermarket/ — Walking with aware- street market/ tube station etc. ness brings your at- tention back into the Pick a busy spot and launch yourself into eve and now. What the middle. Remember to be flexible and its just another way of flow with the currents that you can see saying give your head around you. As people approach you 9 shake ond bring glide around them, slide past them and if JOU CN ten esse ec tact what you are doing contact be made, smile inside and yield, now. ‘Things comes yield, yield. Breathe, breathe and into detail. and your breathe. body begins to feal alive. Interestingly, the slower you move the (ae sooner you get to. enoyatts wherever It fs you are heeding, It's @ curious paradox, one that needs exploring indi- vidually, You may evenA SIMPLE GUIDE TO MOVEMENT AND POSTURE Ww TEAPO In the Introduction to this booklet | suggested that you “ take what Is useful and discard the rest". This implies that you use your own intuition to determine whether or not Tal Chi is working for you and which bits are more relevant than others. But how do you know whether it is working or not? One suggestion Is to take it home with you and try it out there. This means that you begin to play with Tai Chi in the privacy of your own home. In order for Tal Chl to be useful to you it has to migrate from the classrooom to the street/home. Or why wait until you get home? Whilst driving home keep your arms relaxed, be aware of the tension in your shoulders, breathe regularly and slow down! What does it matter if the person behind you is only 3 inches from your backside! Let them worry about it. ( rr) e Start incorporating some of what you practice in y your daily activities For example, try balancing f work whilst cleaning your teeth, getting dressed =—" or practising waist tums whilst waiting for the kettle to boil. Try to be conscious where you put yoour body weight when you stand. Is It towards the front of the foot or the back? Is it more on one leg than the other? When you begin to feel tense or stressed, think about your breathing, Try to stop your chest getting tight. Breathe deeply. Drop the shoulders. When you learn Tai Chi, these choices you will have with you forever. You just have to remember that you have them.20 TAI CHI BOOK 1 “Iris characterised by its SOFTNESS and YIELDING quality. All movements are circular and out of each movement comes its opposite: sink before rise pull back before reaching out, shift left In order to turn right. Once learnt the mind and body become one and a stillness pervades the whole form.” ‘WHAT IS THE FORM? The Tai.Chi form is what most people think of when they picture someone ‘doing’ Tai Chi. In fact it is just one part of many that go to make up a Tai Chi class. The form is a series of postures or movements that flow together, exercising the body and mind together, The different postures consist of gentle stretches, deep breathing, concentration and relaxation in movement. HOW IS IT LEARNT? The form is learnt posture by posture, week by week as it slowly bullds intoa | = recognisable sequence. The names of the postures are often highly imagina- tive and can help in remembering the sequence: Step Back to Repulse Monkey, Picking up needles at the sea bottom, Ss Single whip or Snake Creeps through grass. Each posture has different health benefits as well as other applications. IT MUST BE DIFFICULT TO LEARNI It would be difficult if the only tool employed was the mem- ory. But in Tai Chi we learn by imitation and repetition until the movements become part of ourselves. Slowly the studentA SIMPLE GUIDE TO MOVEMENT AND POSTURE 21 becomes aware of rules of movement that help in the acquisition of the new. postures. Perhaps this Is one of the most important lessons of Tai Chi: not to rely on just your head to under- stand and interpret the world! In- stead, allow your body to feel the move; to allow the muscles to remem- es ber the action and the nerves and tis- sues to do the work. Eventually it all becomes a part of you and not just another piece of data lodged in your head somewhere. oS Goofy tries out single whip HOW LONG DOES IT TAKE TO LEARN? How often will you practice? How good a teacher do you have? How well does the class work together? These questions depend on many factors that only you con answer. My advice is: practice daily, but don't try to remember it! Allow your body to relax into the moves and to enjoy the way they feel. Tal Chi is not a memory test. Like all truly worthwhile pur- suits — Tai Chi gives back proportionate to what is put in, ARE ALL FORMS THE SAME? Most beginners learn what is called the short form. This is funda- mentally an abbreviated version of the long form, Each style of Tai Chi will have their own versions of these farms. Additionally, some styles will teach sword and sabre forms. ‘WHAT IS THE DIFFERENCE BETWEEN THE LONG AND SHORT FORMS? Well, basically the long form is longer. It also contains some postures that the short form does not. Otherwise its mastly a ques- tion of numbers and repetitions,22 TAI CHI: BOOK 1 If you feel that you would like to try and leam Tal Chi ina class — but don't know how to go about finding one — then these guidelines will be of help to you. 1. WHERE TO LOOK . Your first step should be to try the local library, Often eve- ning classes are listed here as well as clubs and societies. . Try your town hall for information on evening classes (often subsidised), . Lock for local ads in your health food shop, café, sports shop and in the local paper. * Ask at your nearest sports centre. IF all else fails put an ad out yourself in search of a class! 2. WHAT TO LOOK FOR IN A CLASS Ask yourself what it is that you are looking for — mediation or self defence? A short introduction or long term study? How far are you prepared to travel and how much do you want to pay? 3. GOING TO SEE A CLASS When you first find a class, try to tum up 4 little before it is due to begin and talk to the teacher and/or some of the students In order to form some impressions yourself, You may be invited to either try out the class or to watch from the side. Do whatever you feel most comfortable with, You may be charged if you par- ticlpate — it depends on your teacher. You certainly won't be charged [ust to watch! * The advantages of participation are that that you get a chance to actually try out a session, interact with the otherA SIMPLE GUIDE TO MOVEMENT AND POSTURE 23 students and to taste a little of that elusive Tai Chi experi- ence. . The advantages of observation are that you can perhaps relax a little bit more, watch the students reaction/response to the teacher and assess how appropriate the class is with- out committing yourself, or indeed without parting with a single euro. 4. PUBLIC VERSUS PRIVATE Whatever you choose, try to watch or try out a class before signing up to a course — particularly so in the private sector. If however your class is being offered through @ public organisation (adult education, town - hall etc) and is being subsidised, then you will probably not have the opportunity to watch before the course starts. This is normally the case, but then the classes are generally pretty cheap. Don't however presume that the private sector (more expensive) necessarily offers better tuition that the public sector. All courses vary according to the teacher, the style and the make up of the students. AND AFTERWARDS ASK YOURSELF: - . Was there laughter in the class? . Was the atmosphere open and receptive or closed and clique? . At the end of the class were the students refreshed or . exhausted ? - Was the teacher teaching or merely delegating fo other students? How did the teacher respond to your questions? Can you pay per class or is it by term? is there a membership fee and what is it for? Can you picture yourself in that class?In tal chi there is a certain amount of mystical terms and vagaries freely used to avoid hay- ing to explain. I've tried to keep the booklet free from many of the terms over-employed by tai chi practitioners. Some terms though are too important and have an associated concept and context that is important to grasp. Acupuncture: A 2000 year old system and one of the 9 Chinese traditional health prac- tices. Acupuncture was introduced to Europe in the 17th century. Now it is available on the NHS (you need to be persistent though as most GP's still consider it on par with Voo- doo}. Given the choice, it is better to find an traditional practitioner, Do remember that its not like an aspirin — rather it’s a course of treatment that requires your co-operation an patience. Water warn stones and pebbles symboltse the interac- rion of the soft with the hard: the yin and the yang. Yin Yang: The 3000 year old Idea of oppo- sites being complementary and not antago- nistic. Taken up by the west over the last 40 years as a counter- philosophy to consumerism and competition. Now its famous black and white symbol of two interlocking — interdependent fishes has become one of the great icons of the 20th Century, sold on t-shirts, earrings and tattoos.A SIMPLE GUIDE TO MOVEMENT AND POSTURE 25 Chi Gung: Fast becoming popular in its own right, though often taught as part of a Tal Chi class. It does however pre-date Tai Chi by many centuries. A class consists of concen- trated individual breathing techniques to in- crease the flow of chi. Very trendy now to learn and even trendier to teach — as can be seen by the wholesale adoption of chi-kung by large companies incorporating stress manage- ment. Taoism: An ancient as well as contemporary philosophy that gives Tai Chi its background, its methodology and its practical everyday use. It is based on the ideas of adaptability, sofiness and polar opposites as complemen- tary’s (see yin yang and | Ching). Taoism’s most famous character was Lao Tsu — literally translated as ‘old man’, lt was said that he was 81 years old at birth and had ten toes on each foot (See page 28). Unlike Buddhists, Taoist priests could get drunk, fight and make love. The emphasis was not on correct belief but rather the truth of experience. Life could be lived fully by yielding to experience rather than manipulating it. |feamt to lean on the sun e andthe moon, te tuckthe | Now Taoism is experiencing another re- universe undermy arm, vival due to its roots in ecology, environ- merge myself with all thi and leave tibsseksien end mentalism and anti-consumerism, Just to muddle as itis. put the record straight: It is Teoh pronounced dow-ism.26 TA! CHi BOOK 1 The | Ching or The Book of Changes A collective text which began some 5000 years ago. Employed by busi- nesses, emperors and academics to plot their strategy through life. An Oracle, an Almanac or just a book of simple perceptions, the | Ching — or book of changes — {s read interac- tively (by casting coins) and consult- Ing the outcome. A fascinating code based on two symbols: a dash and a broken dash. Not unlike today's com- puter code — made from zeros and ones that can reveal to us the wealth of the Internet — the | Ching can, in its own way show us our own path through the labyrinth of life. Feng Shui D ¥ > The Art of Placement accarding to an individuals birth chart and environ- mental conditions. Originally used for ep 2S the siting of graves and cemeteries, ©) now embraced by the interior home. e ¥ aC y design market and people who like to 7 t worry an awful lot about the exact positioning of their waste-bin. Shiatsu: A more gentle version of acupunc- ture. Pressure is applied to stimulate the en- ergy points with thumbs or elbows. Good for those with a phobia about needles and intru- sions of any kind.A SIMPLE GUIDE TO MOVEMENT AND POSTURE. 7 Some books try to act as a guide or supplement to your class, and these can be useful. Other books claim you can learn Tai Chi from them. not really possible as you really need the ongoing supervision of an teacher which a book or a video cannot provide. Interactivity is the key, not just between yourself and the teacher but also between your- self and the other students. (see sec- tion on finding a class). There Is however a number of excellent books that do capture some of the essence of Tai Chi — without getting bogged down in the mundane descriptions of each posture — and are won- derful reading in themselves, Others can be “In the pursuit of useful references for those of you thinking _jaumninP eve of starting a class. | have listed overleaf my something is acquired. favourite few. All of them were relatively In the pursuit of the Tao, everyday cheap, yet are far richer than mony other sambinhe ve dred! comparatively expensive versions. Lao Tsu: Tag Te Ching \f one book should interest you, try search- ing a ‘good bookshop’, the internet, 2nd hand bookshops or even by entering your local library and asking for the book to be ordered. For those of you with access to the Internet try doing a search on an author or a title, or try consulting one of the big book shops on line. ‘Amazon’ for example has hundreds of books ( including second hand) on Tal Chi at: http://www.amazon.co. uk/28 i Tar Ci CHUNG TAI CHI: BOOK 1 TAO TE CHING. LAO TSU Lao Tsu was reputedly the ‘keeper of the Emperors Archives’, and a contem- porary of Confucius. He rode out of the Imperial city one day on the back of an oxen, swearing that society hac sunken into a pit of moral decay. Persuaded by one of the city Gatekeepers to scribble down some guidelines for those sad souls he was leaving behind, Lao Tsu left us this poetic manval on Taoism. THE TAI CH| JOURNEY. JOHN LASH ELEMENT BOOKS. 1989 An unusual version of the book men- tioned above — Tao Te Ching — specifically written with the Tal Chi stu- dent in mine. A good alternative for those who find the original a little ab- stract. Also a good accompaniment to those who are starting a beginners class and wish for a little more depth to their instruction. THE ELEMENTS OF TAI CHI: ELEMENT BOOKS 1990. PAUL CROMPTON A broad introduction to Tai Chi including sections on history, postures, Chi Kung, Yin-Yang and more. Good basic refer~ ence book and not expensive, written by an acknowledged and respected teacher.A SIMPLE GUIDE TO MOVEMENT AND POSTURE 2 THE TAO OF POOH BENJAMIN HOFF An original and cheap introduction to the Ideas of Tai Chi and Taoism, told through the adventures of Winnie-the- Pooh and the 100 acre forest. Un- missable! “Rabbit sat dawn on the ground next to Pooh and, feeling much less important like that, stood up again.” * THE TAO: OPOOH THE MAGIC OF CONFLICT, THOMAS CRUM, TOUCHSTONE BOOKS. 1987, An inspiring manual on how to turn life's challenges into opportunities for ‘growth’ ond self-knowledge. Practccl, gs a graphic and entertaining. Though not tier eee directly referring to Tai Chi, the book has a basis in ‘Aikido’ a Japanese martial art that shares many basic ideas with Tai Chi. KNOCKING AT THE GATE OF LIFE THORSONS. 1986 The official exercise manual of the Peaples Republic of China. Translated by Edward Chang. An excellent refer- ence for all ailments and conditions with appropriate exercises to help. Graphical and well written. Highly recommended,30 TAI CH: BOOK 1 “What | like doing best is Nothing” “How do you do Nothing?” asked Piglet, after he had wondered for a long time, “Well, it's when people call out at you just as you are go- ing off to do it. "What are you going to de Pooh?” and you say ‘Oh nothing’ and then you go and do it." “Oh | see," said Piglet, | This is a nothing sort of thing that we are daing now. "Oh | see," said Piglet again. “It means just going along, listening to all the things you can't hear, and not bother ing.” “Oh!” said Piglet. Win a niente einTAL CHI: THE SIMPLE GUIDES BOOK1: MOVEMENT AND POSTURE BOOK 2: BREATHING EXERCISES BOOK 3: HEALTH AND ENERGYmovement and posture Tal chi can be many things to many people: for some its slow and gentle postures suggest a forny of mediteition, For others It Is the means to breathe easier, relax tired muscles and |mprove circulation, Whatever your reason, this small but compact booklet | will help you to understand a little more of this ancient art. OFF ec efi es @ {> ms Posture and Movement exercises A brief history of Tai Chi * Tai Chi health research a The different styles of Tai Chi ‘What to look for in a Tai Chi class Why practise Tai Chi?