I started out with a Bagua Zhang review with Sandy. We worked on the first two changes of the first Yin Fu Set.
When class started to show up, I switched gears and started to go through the Warm Ups.
During the Warm Ups I explained some of the internal training ideas that I've been focusing on:
- Concentrating on separating the larger muscles used for moving the body, from the smaller stabilizers muscles and connective tissue.
- Turn off the larger muscles (The traditional saying is: 'Hang the muscles, Open the joints) and gently stretch the connective tissue and fascia.
- Contract the shin muscle and relax the calf muscle ala #4 exercise.
- I explained the 3 swings basics. Focusing on #1 and #2
- I talked about the concept of moving with release as opposed to contraction.
- Always looking to be aware of when a muscle has shortened (contracted) and then immediately strive to relax and release said muscle. Focusing on the thighs; Consciously relaxing them when the weight is taken off of it. Then we explored the idea with the upper body.
- I also reviewed the lymph massage that I've been doing lately.
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After the Warm Ups I went on to explain how to refine a posture:
1. Still training - Without outside movement - ala Standing Post Training only with T'ai Chi Ch'uan postures.
2. Repetitive single movement training - This morning we used Brush Knee and Twist Step - Be sure to include right and left side.
3. With a partner first reviewing the martial applications then exchanging energy - These are pre-arranged sequences at first. In this case practicing the application of Brush Knee with a cooperating partner.
NOTE: Most partner work is cooperative NOT competitive!
After a row of Brush Knees focusing on counter balancing and recruiting the facial tissue in the front and back of body to assist.
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Then we did a Round (right side) focusing on "In every movement the entire body must be light and spirited". I talked about 'light' meaning the muscles are released and long and the connective tissue and fascia gently stretched to be a conduit for energy.
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After the Round I reviewed the T'ai Chi Jian Sword Form with Read, Janee and Lucy
- The first Round I recited the names of the postures out loud.
- Concentrating on the eyes following the tip
- Keep the blade perpendicular to the cut
- Careful to not twist the blade as it passes through the imaginary object.
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After class I went to the land fill and then to the YMCA for resistance training on the Cybex Machines.
I stopped at Tito's and brought lunch home!
Very productive morning!!