Sunday Practice

 

Shot the two images above with my IPhone

Shot with my Sony camera

The Details:

It's 67 at the house. The sunrise was at 7:00. The high tide was at 4:20 (2.3'). Nothing is scheduled today. 

The Friendsgiving didn't happen yesterday but we did our own Thanksgiving (very tasty) for supper. Ginnie's making turkey/rice soup later today. Yum!

Note: Matt and Lisa stopped to chat a little. I saw Doris and Janice to wave to. A few folks waved or said good morning. There were a few folks that chose to ignore me, that's always the case.

The Practice:

I started with a full round of The 10+ focused on consistency and overall health.

Next I did a Round (left side) reciting the Taiji Classics during Part I. I focused on Relaxed Balance, using waist as the controlling access of the entire body, breathing and coordination.

Next I did Standing and Healing Qigong.

Next I did a round of Cheng style Baguazhang Old 8 Palms (both sides) I used Mud-Wading Stepping throughout the set. 

Next I did a round of Anyo Walo tuned into using more speed and focus on all my techniques.

Next I did a round of Sanchin Kata focused on the quality of my dynamic tension and connecting my breathing with my techniques.

I returned to the house to eat breakfast, relieve my self (I really had to go) and journal today's practices.

Contact Sifu Roy

I did my usual (I'm addicted) Qigong Walk north in the late afternoon. I did mobility exercises and the Dragons Back then a full round of Cheng style Baguazhang Old 8 Palms (both sides) using Mud-Wadding Step throughout, then a full session on the Walk Over before returning to the house.

Saturday Practice

 

Shot with my IPhone

Shot with my Sony camera

The Details:

It's 63 at the house. The sunrise was at 6:59. The low tide was at 9:33. It was very windy on the beach it was coming directly out of the east. 

We have all the window treatments back up. 

We have a 'Friendsgiving' later today at Nancy and Rocco's.

Note: I ran into Josh on the Walk Over. He was with his two exuberant labordoddles. He introduced himself and to me he is the new owner of Coastal Condos at the end of 22 nd Ave.

Then Matt and Lisa stopped to chat briefly.

Then Wes stopped (in his golf cart) to chat after I finished my Round. We talked extensively about breathing and mindset. He scours the internet for information. 

The Practice:

I started with a full round of The 10+ focused on consistency and overall health.

Next I did a Round (right side) reciting the Taiji Classics during Part I. I remained focused on relaxed balance and breathing.

Next I did Standing and Healing Qigong.

Next I did a round of Yin style Baguazhang 8 Palms Changes 5-8 (both sides). I did two rounds of Phoenix Palm (#5) to flush out the correct techniques.

Next I did two rounds of Anyo Pito. I did two rounds to flush out the error on the first round. I remained focused on correct sequence.

Next I did a round of Kusanku focused on mobility, agility and leg strength and stretch. I just realized that Sunsu was the Kata I should have done to be in the correct rotation.

I did a late afternoon Qigong Walk north and did mobility stretches, Dragon's Back and a full round of Yin style Baguazhang 8 Palms (alternating sides) focused on proper sequence. I did a mobility and strength session on the Walk Over.

Friday Practice

 

Shot with my IPhone

Shot with my Sony camera. Processed in Photoshop CS6

The Details:

It's 45 at the house. Brrr! The sunrise was at 6:59. The low tide was at 8:28 (0.5')

Note: Matt and Lisa (from Eastern Washington State) stopped to chat. I saw Wes in his golf cart to wave to.

The Practice:

I started with a full round of The 10+ focused on stretching my fascia and strengthening my legs.

Next I did a Round (left side) reciting my version of The Taiji Classics during Part I. I remained focused on Relaxed Balance, Song, moving from the waist and applications

Next I did Standing PT and Healing Qigong

Next I did a round of  Yin style Baguazhang 8 Palms Changes 1-4 (both sides) reciting the names of the postures throughout the Set.

Next I did a round of Anyo Anim using more focus and speed and the beginning and I focused on application towards the end.

Next I did a round of Kusanku Kata focused on agility and leg strength. This Kata is challenging as one ages.

Next I did another round of Yin style Baguazhang 8 Palms Changes 1-4 (both sides) focused on using the best quality postures I was able to do.

I returned to the house to eat breakfast and journal today's practices.

Contact Sifu Roy

In the late afternoon (5 ish) I Qigong Walked north and did my usual practices. I did a full round of Yin style Baguazhang 8 Palms (alternating sides) on the beach at 21 st Ave., then my usual practices on the Walk Over before returning to the house. The light from the sunset was fabulous on the horizon. It was cold with a very stiff wind coming from the north.

Thursday 'Thanksgiving' Practice

 

Shot with my Sony camera

Shot with my IPhone

The Details:

It's 64 at the house. The sunrise was at 6:58. The low tide was at 7:26 ( 0.5'). We have reservations at 2:45 at River Park Terrace with Bill and Nevin. They are going to pick us up at 2:30.

Note: First I talked to Matt and Lisa who were walking north on the beach, then John The surfer/nurse stopped to talk and then as I was walking back to the house Wes stopped (he was in an electric golf cart) to chat. I also saw Doris and Janice. It was a very social morning.

The Practice:

I started with a full round of The 10+ focused on consistency, stretching my fascia and leg strength.

Next I did a Round (right side) focused on balance, breathing through the nose and leg strength. I remained in a state of Song throughout the form.

Next I did Standing PT and Healing Qigong. 

Next I did a round of Cheng style Baguazhang 8 Animal Palms Changes 5-8 (both sides) focused on using good posture and stimulating my waist meridian.

Next I did a round of Anyo Tatlo using more focus and speed on my punches and kicks.

Next I did a round of Chinto Kata focused on mobility and agility.

Contact Sifu Roy

Wednesday Pratice

 

The Details:

It's 64 at the house. The sunrise was at 6:57. The low tide was at 6:27 (0.05'). 

The Practice:

I started with a full round of The 10+ focused on consistency. I took extra care of my right knee; it was acting up 

Next I did a Round (left side) realizing I did the right side two days in a row, now I'm back on track.

Next I did a round of Cheng style Baguazhang 8 Animal Palms Changes 1-4. I used Mud-Wading Step (good session) for the first six circles and then Lion Stepping for the Lion, Snake, Bear and Dragon Palms.

Next I did Anyo Isa, Dalawa, Tatlo and Apat to get back on The Rotation. Because of the new windows and doors I've been skipping the Anyo's for the past 4 day's. Now I'm back on track. Yay!

Next I did Seisan, Niahanchi, Seiunchin and Wansu Kata to get back on the correct rotation.

Late in the afternoon I QW north and did a session of mobility exercises and The Dragons Back when I got back to 21st Ave I did a round of Cheng style Baguazhang 8 Animal Palms Changes 1-4 (alternating sides) being extra careful of my right knee. I did a session of mobility and strengthening exercises before returning to the house to prepare supper.

I need to do Taiji Jian & Staff as well as Monkey Staff and Lo Family Staff to get my weapons forms back on the correct rotation. I guess I'll have to do those weapons forms tomorrow?

Contact Sifu Roy

Late Afternoon Qigong Walk On The Beach

 

I QW north to the second Walk Over past the Pelican Condos and did a sessions of Mobility Stretched, The Dragons Back. When I got back to 21st Ave I did a round of Yin styled Baguazhang 8 Linking Palms Changes 5-8 on the beach and a round of mobility stretches and strengthening exercises before heading back to 829 to pack up to head back home. We have a 6:30 reservation and Chases on the Beach.

Tuesday Practice

 Shot with my IPhone

The Details:

It's 63 at the house. The sunrise was at 6:56. The low tide was at 6:46 (0.04'). Jason, Matt and Rob from Gulfstream Glass are coming back today to replace a few more windows and the backdoor. We have another day at 839 22nd Ave. It's nice to have a place to go! With gratitude and appreciation.

Note:

Max and Lisa stopped on their way north to chat. They are here until the 10th. I also waved to Doris and Janice.

The Practice:

I QW to the beach for sunrise. I arrived just in time to see the first light of the day. There were plenty of tourists taking photos and videos with their phones.

I started with a modified version of The 10 Exercises. Not exactly the original 10 but not all of the 10+ either.

Next I did a Round (right side) focused on Opening The Joints and Rubbing The Neck On The Collar.

At about the 1/2 way mark I realized that I did the right side yesterday. I stayed on the right side again today. 

Next I did a brief Standing PT and Healing Qigong.

Next I did a round of Yin style Baguazhang 8 Linking Palms Changes 5-8

I returned to the house to eat breakfast and journal today's practice.

Contact Sifu Roy

Late Afternoon Qigong Walk on The Beach

 

I QW north to the second Walk Over past the Pelican Condos. I did mobility stretches and The Dragons Back at the half way point and a round of Yin style 8 Linking Palms Changes 1-4 (both sides) on the beach when I got back to 21st Ave. I did mobility and strengthening exercises on the Walk Over before returning home. 

Monday Practice

 

The Details:

It's   at the house. The sunrise was at 6:55. The low tide is at 5:15 (0.04'). We've got Gulf Stream coming at 9 to replace our windows and doors. Oh boy! It'll be a good thing....Once it's done!! The whole house is torn apart. Oy Vey!

Max and Lisa introduced themselves as they were walking south.

The Practice:

I QW to the beach just before sunrise. It was a good one this morning. I wished I had a real camera!

I started with a brief Warm Up using the first few of The 10 focused on consistency.

Next I did a Round (right side) focused on feeling the air. the sounds, the smells and developing a deep connection to nature. 

I ended with a Standing PT session and Healing Qigong.

I remain focused on "Rub The Neck Against The Collar" while QW or practicing.

Contact Sifu Roy

Bagua yin shou hook sword--Liu Yun Qiao

Zhang Jie Mother Forms 1992

Sunday Practice

 

Shot with my Sony camera

Shot with my IPhone 

The Details:

It's 66 at the house. The sunrise was at 6:55. The high tide was at 10:34 ( 2.7'). I saw Roger to talk to and I said hi to the couple walking that I've seen the past few day's.

The Practice:

I started with a full round of The 10+ tuned into range of motion, stretching my fascia and strengthening my legs.

Next I did a Round (left side) reciting my version of The Taiji Classics during Part I. I focused on Counter Balancing and opening and closing my Kua (inguinal fold) 

Next I did a brief Standing PT and Healing Qigong.

Next I did a round of Cheng style Baguazhang Yin/Yang Circle Walking (both sides) focused on hook step/swing step.

Next I did a round of Anyo Isa adding more pop, speed and focus to my punches and kicks.

Next I did a round of Seisan Kata adding more speed, flow and focus.

Next I did a round of Taiji Cane (right side) 

Next I did a round of Taiji Cane (left side) focused on sequence. Once again I was confused at the end of Section IV. 

I returned to the house. I stopped to chat with Cathy and Ginnie on 22nd Ave. 

Contact Sifu Roy

Cheng Style/ Liu Bin Lineage Routines with Lui Xhinghan

Liu Bin style Bagua Zhang with Master Zhang Jie

Saturday Practice

 

Shot with my IPhone

Shot with Sony camera

The Details:

It's 64 at the house. The sunrise was at 6:54. The high tide was at 9:54 (2.8'). Chris and Jim are currently driving south to Charlston SC this morning. I saw Roger (from Greenville NC) to talk to on the beach this morning.

The Practice:

After shooting the sunrise I began with a full round of The 10+ focused on health, strength, balance and coordination; all functional exercises!

Next I did a Round (right side) tuned into the feeling and observing the principles without overthinking them. There were dophin breaching right off shore. Very good omen!

Next I did a round of Yin style Baguazhang 8 Palms, Changes 5-8 (both sides) I recited the names of the postures where I could but mainly focused on the 'new' sequences and techniques. 

Next I did a round of Anyo Walo focused on adding more pop, focus and zest to all my techniques.

Next I did a round of Sanchin Kata focused dynamic tension, the path of my punches (straight out) and connecting my abdominal breathing to my punches.

Next I used my wooden Bokken to do a round of Taiji Dao. This morning I realized that I should have done this form yesterday; day #7 in the rotation, but I actually did Modern Arnis Cane Anyos which should actually be done on day #8. Oh well, there are worse things (by far) that could happen.

Next I did a round of Pakua Knife. I've yet to make it all the way through this form without a glitch. The glitches happen in different places. Today it was at the end of the form. I'm going to blame it on being distracted by the people walking by on the beach. But it's actually a lapse of concentration on my part, sure there's the potential of being distracted but I need to do better at ignoring them.

Contact Sifu Roy

Late Afternoon Qigong Walk on The Beach

 

I QW north and did a round of mobility and agility stretches and The Dragons Back at the 1/2 point. When I got back to 21st Ave I did a round of Yin style Baguazhang'a 8 Palms, Changes 1-4 (both sides) focused on the feeling. I did another round of mobility agility balance and strengthening on the Walk Over before returning to the house. I just love the feeling after those late afternoon beach walks! With gratitude and appreciation. 

Friday Practice

 

Shot with my IPhone 11

Shot with my Sony camera

Shot with my Sony camera

The Details:

It's 64 at the house. The sunrise was at 6:53. The high tide was at 9:14 (2.8'). I've got nothing scheduled for today. All the regular stuff!

The Practice:

I QW to the beach with all my camera gear just before sunrise. Yay! I"m on a roll getting to the beach to shoot the sunrise. The secret is to 1. Get up 2. Get dressed 3. Put shoes and gear on 4. Actually walk down the street towards the Atlantic Ocean 5. Be on time In other words; just do, don't (over) think!

I started with a full round of The 10+ focused on strength, mobility, agility, balance, breathing and releasing tension.

Next I did a Round (right side) reciting my version of The Taiji Classics during Part I. I remained focused on "Stand like a scale, Move like a cartwheel" throughout the Round. There were pods of dolphins right off the beach. Very cool!

Next I did a round of Yin style Baguazhang 8 Palms Changes 1-4 (both sides) reciting the names of the postures throughout the Set. I used Lion Walking and 8 steps between changes.

Next I did a round of Anyo Pito focused on using the correct sequence in the correct direction. This Anyo felt better today. Yay!

Next I did a round of Sunsu Kata tuned into the sequence and techniques.

Next I did all four Modern Arnis Cane Anyo 1-4. I used light sticks and did both sides of 1-3 but once again I got distracted by the passersby and confused on the left side of #4. I need to flush that out in the backyard.

Contact Sifu Roy

Late Afternoon Qigong Walk on The Beach

 

I walked QW (Qigong Walked) north to the Walk Over just past the Pelican. At the half way point I did round of mobility exercises and The Dragons Back. When I got back to the 21st Ave Walk Over I did a round of Cheng style Baguazhang 8 Animal Palms Changes 5-8 focused on Change #5 (Phoenix Palm) and when I got on the Walk Over I did a round of mobility, agility and strength training. 

Thursday Practice

 

The Details:

It's 62 at the house. The sunrise was at 6:51. The high tide was at 7:55 (2.8'). 

The Practice:

Once again I managed to get to the beach for sunrise. I think it's the photography!

I started with a full round of The 10+. I'm using deeper stance in #9 and holding the posture a little longer in the Rooster Stands on One Leg. I'm mostly focused on functional exercises these day's; maintaining leg and upper body strength and flexibility. I'm using new Bend and Release Method during #1 and going lower and deeper during #8.

Next I did a Round (left side) reciting the Taiji Classics during Part I. I continued to focus on breathing through the nose and rubbing the neck on the collar.

Breathing in,

Qi is in me.

Breathing out,

I'm in Qi.

Next I did a brief Standing PT and Healing Qigong.

Next I flushed out Square Stepping

Next I did a round of Cheng style Baguazhang 8 Animal Palms (Mother) Changes 5-8 (both sides) I used a combination of Mud Wading Step and Lion Walking. I remained focused on using the correct sequence and lower stances in general.

Next I did a round of Anyo Apat focused on using more focus on using more focus on punches and applications. 

Next I did a round of Kusanku Kata tuned into mobility and agility. I focused on going lower on the Zen Dashi's and leaving the ground during Progressive Stepping and Flying Front Kicks.

I returned to the house and did a round of Taiji Double Dao in the backyard. 

On Line Private Lessons with Sifu Roy

Wednesday Practice

 

Shot with my IPhone after I lowered the brightness (I've been getting a flair) 

Shot with my Sony Mirrorless Camera in 'sunset' mode after developing in Photoshop. I just starting to get my (very complicated) workflow going again. IT like all things, takes practice!

What's the substitute for experience?

Get some!!

The Details:

It's 61 at the house. The sunrise was at 6:51. The high tide was at 7:55 (2.8'). Kieth is coming at 10 this morning to take the plantation shudders down in the guest bedroom in preparation for the window replacement next Monday.

The Practice:

The tide was up so I practiced up close to the sea wall at 22 nd Ave. in the soft sand (more challenging)

I started with a full round of The 10+ focused on consistency and health. I tried to "not think, just do"!

Next I did a Round (right side) reciting the Taiji Classics.during Part I. I remained focused on "Rub the Neck on the Collar" and Counterbalancing. The Kicks and Golden Roosters were substantially more challenging in the softer sand.

Next I did a brief Standing PT and Healing Qigong.

Next I did a round of Anyo Lima focused on using the correct arrangement of techniques. I had a bit of confusion right at the beginning, but I flushed it out before proceeding.

Next I did a round of Chinto Kata tuned into mobility and agility. This Kata is very challenging in the soft sand and as I age. 

I did Monkey Staff and Lo Family Staff in the backyard yesterday afternoon before my Qigong Beach Walk. Since I've started to take a camera and tripod to the beach to capture the sunrise I haven't been bringing weapons to train with.

I returned to the house to eat breakfast, download the photos from my camera and journal todays practices.

On Line Privates with Sifu

Vagus Nerve

 

                                                        Click on the link: Vagus Nerve

Walking in healthy for your fascia

 

                                                      Click on the link: Walking

Late Afternoon Qigong Walk on The Beach

 

I QW north to the first Walk to the first Walk Over after The Pelican. I did a session of mobility stretches as well as The Draons Back. When I got back to 21st Ave I did a round of Yin style Baguazhang Linking Palms Changes 5-8 (both sides) as well as mobility and strengthening on the Walk Over before returning to the house to make supper.

Tuesday Practice

 

The Details:

It's 61 at the house. The sunrise was at 6:51. The high tide was at 7:15 (2.8'). I'm up early, trying to make it down to the beach with a camera and tripod to capture the actual sunrise. It's been challenging! Surprisingly there was plenty of beach to practice on.

The Practice:

I started with a full round of The 10+ focused on overall health. 

Next I did a Round (left side) reciting the Taiji Classics during Part I. I remained focused on Breathing Through The Nose and

          "Rub the Neck against the Collar" 

Next I did a round of Anyo Apat focused on correct sequence and techniques. I had a challenging time with the sequence but I finally flushed it out. I think the folks on the beach distracted me (or that's the excuse I'm going with?)

Next I did a round of Wansu Kata focused on using quality basics throughout. the Kata.

Next I did a round of Yin style Baguazhang Linking Palms Changes 5-8 (both sides) focused on using lower stances and overall health.

I ended with Healing Qigong and returned to the house to eat breakfast and journal today's practices.

On Line Private Lessons with Sifu Roy

Late Afternoon Qigong Walk on The Beach

 

I QW north just past The Pelican Condos. It's the beginning of week #3 so I've decided to add one Walk Over every Monday. I did mobility stretching at the 1/2 way point. I did a round of Yin style Baguazhang Linking Palms Changes 1-8 alternating sides each and every Change. I stretched and chatted with Eddie on the 21st Ave. Walk Over.

Monday Practice

 

The Details:

It's 63 at the house. The sunrise was at 6:50. The high tide was at 6:34 (2.7') I saw Nevin to talk to. I also saw Doris and her partner, they were walking and didn't stop to talk. 

There were Pelicans fishing in the shallows up and down the coast. Unusual to say the least!

I saw an Osprey flying with a fish in it's talons. Very suspicious indeed.

The Practice:

I started with a full round of The 10+ focused on health.

Next I did a Round of Taiji (right side) reciting the Taiji Classics during Part I. I remained focused on connecting and cultivating Nature's (Atlantic Ocean) Qi throughout.

Next I did a round of Yin style Baguazhang Linking Palms Changes 5-8 (both sides) focused on health.

Next I did a round of Anyo Tatlo I was a bit distracted and I got a bit confused on the sequence when I got to the throws. I'll take a look at the videos that I've made for that Anyo.

I just went outback and flushed Anyo Tatlo out. I was overthinking it....Which can lead to hesitation...Which can lead to doubting what you're doing. Ugh! This reminds me to Just Do!

Next I did a round of Seiunchin Kata tuned into the sequence and techniques.

Next I used a short Bo Staff to do a round of Taiji Staff (right side) focused on the leaps and low squatting stances.

Next I did a round of Taiji Staff on the left side tuned into the proper sequences.

I finished with Healing Qigong and QW back to the house to eat breakfast and journal today's practices.

On Line Privates with Sifu Roy

Late Afternoon Qigong Walk on The Beach

 

I QW north at dusk. At the 1/2 point I did mobility stretching and a round of The Dragons Back. I did a round of mobility stretches and strengthening exercises on 21st Ave. Walk Over.

Sunday Practice

 

The Details:

It's 58 at the house. The sunrise was at 6:49. The high tide was at 5:51. I'm driving up to Moosehaven to see my Mom later this morning. 

The Practice:

I got down to the beach just after the sunrise. I shot this image with my Iphone, I'm getting a 'flair' shooting into the sun. I'm wishing I had brought my 'real' camera and a tripod. Perhaps tomorrow morning?

I wore a 10 lb weighted vest for my QW to the beach and throughout my practice and then back to the house. It helped to tune into the tensegrity of my body.

I started with a full round of The 10+. I tuned into the weighted vest and the feeling coming from the soles of my feet and my legs in general.

Next I did a Round (left side) reciting the Taiji Classics during Part I. Once again I tuned into the effect of wearing the weighted vest while doing my 'Round'. In the past I've used wrist weights and ended up (after a year or two) with injured shoulders. I'm hoping the vest is the answer. One of my goals is simply to make my legs stronger and of course to improve the over all effect on my health in general.

Next I did a round of Yin style Baguazhang Linking Palms Changes 1-4 (both sides), focused on the effects of wearing the vest.

Next I did a round of Anyo Dalawa focused on the effects of wearing the vest and the quality of my basics.

Next I did a round of Naihanchi Kata. This is the first time I 'Did' the Kata with more focus, speed, flow and Punch.

Next I used my wooden Bokken to do a round of Taiji Jian focused on the effect of wearing the weighted vest.

I did Healing Qigong and returned to the house to eat breakfast and journal today's practices.

                                             Mom on Sunday Nov. 16, 2025

Late Afternoon Qigong Walk on The Beach

 

At dusk I QW north on The Beach. At the half way point I did a mobility stretch and The Dragons Back followed by a round of Cheng style Baguazhang Yin/Yang Circle Walking (both sides). I did mobility stretching and strengthening on thee 21st Ave Walk Over before returning to the house. 

Saturday Practice

 

The Details:

It's 59 at the house. The sunrise was at 6:48. The high tide was at 5:18.

The Practice:

I got out to the beach a little later this morning. I was over dressed and there were a lot of tourists out walking, jogging and playing in the water.

I started with a full round of the original 10 Exercises focused on health, leg strength and flexibility. 

Next I did a Round (right side) reciting the Taiji Classics during Part I. I remained focused on tensegrity (light nible energy at the crown of my head - as if my head was being pulled upward by a single hair.)

Next I did a brief Standing PT and Healing Qigong

Next I did a round of Cheng style Baguazhang YIn/Yang Cirlce Walking (both sides) focused on the stance work.

Next I did a round of Anyo Isa tuned into using the correct sequence with high quality basics.

Next I did a round of Seisan Kata focused on Stance work and splitting the line where it's appropriate.

Next I did a round of Taiji Cane (right side) focused on leaving the ground during the leaps.

Next I did Sections 1-3 of Taiji Cane on the left side. I got distracted saying hi to folks on the beach and confused about Section 4. 

I returned to the house to make breakfast and journal today's practices.

Private Lessons with Sifu Roy

Late Afternoon Qigong Walk on The Beach

 

I QW south at dusk. I was under dressed, mostly because of the north breeze. I had a light zip up jacket on with the hood up. I was still a little cool.

I did Cheng style Baguazhang Old 8 Palms while walking in a straight line.

At the 21st Ave Walk Over I did a brief stretch and strengthening routine and a set of leg swings to the side before returning to the house to prepare supper.

Friday Practice

 

The Details:

It's 55 at the house. The sunrise was at 6:47. The low tide was at 10:25. I've got nothing scheduled today.

The Practice:

"Exercises you do or don't do today, 

will affect your health for years to come"

"When it comes to exercising: 

Just do it"

I shot this image as soon as I arrived at the beach. 

I started with a full round of The 10+ I found it easier to do my entire practice this morning after spending time with Bill and Nevin yesterday. I felt that it's a privilege to get to do them this morning and to not 'overthink' doing the practice.

Next I did a Round (left side) reciting my version of The Taiji Classics during Part I. I tuned into  Tensegrity and had a light and nimble energy at the top of my head. I also remained focused on 'Counter Balancing'.

Next I did a brief Standing PT and Healing Qigong.

Next I did a round of Cheng style Baguazhang Old 8 Palms (both sides) using Mud-Wading Step throughout. 

Next I did a round of Anyo Walo tuned into the quality of my techniques.

Next I did a round of Sanchin Kata focused on adding strength 360 degrees and connecting my breath to my techniques.

Next I did a round of Modern Arnis Cane Anyo's 1-4 (both sides). I had trouble doing #4 on the left side. So I did #4 twice on the right side. I ended up facing the wrong direction at the end of the second round of #4 on the right side. I just didn't have the juice to flush it out. Maybe later today? or next time....

Private Lessons with Sifu Roy

Late Afternoon Qigong Walk On The Beach

 

I QW north just past The Pelican Condo's and did a round of The Dragons Back and a brief Warm Up. When I got back to the 21st Street I did a round of Yin style Baguazhang 8 Palms Changes 5-8 (both sides) 

Next I did a brief strength routine on the Walk Over 

Next I did 20 slow Round House Kicks and returned to the house to prepare supper.

Thursday Practice

 

The Details:

It's 59 at the house. The sunrise was at 6:46. The low tide was at 9:25. We've got Lori coming at 9 and I've got a lunch scheduled with Bill. I'm picking him up at 11 am.

The Practice:

After getting the house ready for Lori, I went out to the backyard to practice. I was overdressed.

I started with a round of Double Dao Form

Next I did a round of Anyo Pito. I got a bit confused on the direction so I started over and got it flushed out. 

Next I did a round of Sunsu Kata focused on sequence and techniques.

Next I did a Round (right side) tuned into consistency, flow and simply 'getting it in'.

Next I did a brief Standing PT and Healing Qigong.

Next I did a QW on the beach with a brief stretch at the mid-way point and then again on the Walk Over at 21st Ave.

After returning to the house I'm journaling my practices.

 

Late Afternoon Qigong Walk on The Beach

 

I did a Qigong Walk North on the beach just before sunset. At the half way point I did a round of Yin style Baguazhang 8 Palms Set Changes 1-4 (both sides) after a brief Warm Up and a round of The Dragons Back. 

Note:

On the way back to the house when I crossed A1A a white pickup truck did NOT stop while I was in the Cross Walk (half way across) there was a Shrefiff next in line, he did stop and immedieately put on his lights and siren and went after the guy. Yay!!Thet's the first time Ive seen that happen. I sure hope he gave the guy a ticket. Oy!

Continuous Effort

 

                                               Click on link: Continuous effort

Wednesday Practice

 

The Details:

The sunrise is at 6:46. The last low tide was at 8:22. It's a cool 46 at the house.

I've got nothing scheduled for today except for maybe a trip to Gaff's in Port Orange for entrees? 

The Practice:

I managed to get up earlier (6 am) but still had a challenging time to get dressed and out the door before sunrise. The best color is 15-20 minutes before the actual sunrise. 

I shot this image as soon as I arrived on the beach. It was cold with a north breeze and there were very few people on the beach. No locals just a few tourists. 

I started with a full round of The 10 Exercises focused on consistency and overall health.

Next I did a Round (right side) reciting the original Taiji Classics. I remained focused on connecting with nature's Qi and Taoist Longevity Breathing in and out through the nose reciting:

Breathing in, 

Qi is in me,

Breathing out,

I'm in Qi

Next I did a brief Standing PT and Healing Qigong.

Next I did a round of Yin style Baguazhang 8 Palms Set Changes 1-4 (both sides) reciting the names of the postures throughout the set.

Next I did a round of Anyo Anim tuned into the quality of my basics and applications.

Next I did a round of Kusanku Kata focused on mobility and agility.

Next I did a round of Taiji Dao using a wooden Bokken. I tuned into the timing of stance work and sword techniques.

Next I did a round of Pa-Kua Knife focused on using the correct techniques in the correct direction.

I returned to the house to eat breakfast and journal today's practices.

Private Lessons with Sifu Roy

Tensegrity in Taijiquan

                                                    Click on link:  Tensegrity 

Tuesday Practice

 

The Details:

It's 38 at the house...Brrr! It's the coldest morning yet this season. It's 28 in Leyden! The sunrise was at 6:45. The low tide was at 7:17. 

The Practice:

 Mid-morning I went out to the backyard to practice. It was cold and windy, so I layered up and had a fleece hat and gloves on....Still Brrr!

I started with a full round of The 10+ using a 10 lb weight vest starting at #8. I focused on lower body strengthening.

Next I did a Round (left side) still wearing the weighted vest. I recited the Taiji Classics during Part I.

Next I did a brief Standing PT and Healing Qigong.

Next I did a round of Cheng style Baguazhang 8 Animal Palms (both sides) Changes 5-8 using Mud-Wading Step for most of the Set. I tuned into #5 (Phoenix Palm) and the tight circles (square step)

Next I did a round of Anyo Lima tuned into applications, and the correct sequencing.

Next I did a round of Chinto Kata tuned into mobility and agility.

Next I did a round of Lo Family Starr - tuned into the skills and agility/mobility that I derive from this form.

Next I did a round of Lo Family Staff (right side) focused on the health benefits from regular practice on this little strip of land.

Next I did Healing Qigong and returned to the house to prepare to bring the old table and chairs It took awhile but we got it all,

Private Lessons with Sifu Roy

Late afternoon Qigong Walk on The Beach

 

Monday Practice

 

The Details:

FYI - I made the mistake of hitting the AI button and it automatically put Google links in this post. The links are NOT accurate and I could not figure out how to delete the links. Oppsie, sorry about that!!

It's 67 at the house (I think). The sunrise was at 6:44. The last low tide was at 6:13. We've got an 11:30 lunch planned with Walker at Boston's Fish House.  

The Practice:

I QW down to the beach right after sunrise. I got up early enough but struggled with getting dressed and getting out the door. Oy Vey!!

I started with a brief Warm Up using the first few of The 10 Exercises.focused on health.

Next I did a Round (right side) tuned into observing the Principles from a meditative point of view.

Next I did a brief Healing Qigong

Next did a round of Cheng style Baguazhang 8 Animal Palms Changes 1-4 (both sides) using Mud-Wading Step throughout the Set.

Next I did a round of Anyo Apat focused on using the correct sequence in the correct direction as well as imagining the applications.

Next I did a round of Wansu Kata tuned into the quality of my basics and the detail in this Kata.

Next I used a short Bo Staff to do a round of Monkey Staff (right side) tuned into the variations that's needed to do this Form with a short Bo Staff.

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