Monday Practice

 

The Details:

It's 57 at the house. The sunrise was at 6:47. I've got fasting blood work and a follow up doctors visit this morning. I'm not sure if I'll practice before or after my doctor's visit.

The Practice:

I practiced out in my main practice area after my blood draw and doctor's visit. Everything looks good!!

I started with a round of The 10 Exercises. I'm a little sore (muscular) from yesterday. I don't normally do 3 hours of The 10 and I demonstrated a bunch more. I'm a little sore!

Next I did a full round of Yin Fu 8 Palms around my Bagua Poles tuned into the names of the postures and the agility and health benefit derived from doing this form.

Next I did a Round (left side) reciting the Taiji Classics during Part I - I achieved a TSOM (Tranquil State Of Mind) and a profound connection to nature.

Next I did a round of Anyo Dalawa focusing all my techniques adding more and more power and pop (focus)

Next I did a round of Seisan Kata tuned into the timing of my steps and strikes. 

I ended with Healing Qigong.

I've got the boy'z coming 2-4 for music. Time to get ready!

Master Adam Hsu

 

Adam Hsu

Master Adam Hsu and Dr. Leung were both disciple's of Grandmaster Liu Yunqiao. 

Consistency leads to success

 Consistency leads to success

Cultivate the ability to approach an activity that may initially be uncomfortable

 

Embrace Discomfort

Sunday Practice at The Studio

 

The Details:

It's 61 at the house. The sunrise was at 6:46. I'm going into The Studio to teach a seminar on The 10+ from 9-noon this morning. 

The Practice:

I started in The Driveway with a Round (right side) tuned into cultivating a Tranquil State Of Mind (TSOM). I recited the Taiji Classics during Part I

Next I drove into The Studio to teach a seminar from 9-noon on The 10 Exercises +

First I set up my gear and changed into my uniform and training sneakers. 

I started by talking a bit about the history of The 10 and a few of the principles that one should strive to embody when practicing The 10

- Maintaining relaxed balance

= Distinguishing red tissue (belly of the big muscles) from white tissue (connective tissue/fascia)

- Develop the two hands clapping: Ting (self awareness) = Song (relax/release/expand). More Song leads to more Ting and the cycle continues.

- Coordination for health and coordination for martial arts

Next we found a partner and adjusted each others Standing Post Training attempting to have a push from any direction able to be grounded through alignment and slightly stretched (expanded) connective tissue.

Next we did the first 5 of The 10 - I showed the + part as variations in #3, 4 and 5 (I did not present the neck stretches)

Next we did a short session with a partner working on #4 The Seahorse Rides The Waves.

After we did a short review of the first 5 exercises (The Originals)

Next we took a 5 minute water break

When we came I introduced #6 and talked about a few of the most important principles in this exercise. Afterwards I showed several variations.

Next we practice the applications of #6 with a partner.

Next I went on to show the original #7 then I showed several variations

I talked about abdominal breathing and did a partner drill to become more aware of the Yin/Yang of breathing. The abdomen moves actively (Yang) while any movement in the chest (floating rib area) is passive.

Next we did #8 and I talked about 'functional exercises'. This exercise is to maintain leg strength to be able to sit down and stand up without using arms. Maintaining and cultivating lean muscle in the whole body but especially the legs is crucial to staying mobile and self sufficient as we age (IMO)/

Next I showed the original #9 along with several variations, I focused on the main variation that is currently being taught in the Youth Karate program.

Next I showed the original #10 (the wahsing machine) then I showed Bruce Franzis' Three Swings with a little detail of the first two and less for the third.

Next I showed the first two Song Gong exercises and explained some of the detail that I'm currently using.

I ended with a quick review of the original 10 exercises.

FYI - ***The original 10 Exercises are on this blog under the label "10 exercises" I also put a list of the exercises yesterday. 

If you have any trouble or if you simply have a question. Please feel free to email me:

email Sifu Roy

Sifu Roy is offering a seminar on The 10+ Sunday 9/29/24

 

The 10 Exercises

General principles for practicing The 10 Exercises:

Perform 10 repetitions on each side.

Go at your own pace 

Adjust for injury and age

Regularity is more important than intensity

The 10 Exercises:

1- Bend forward, then backward

2- Bend to one side, then the other

3- Knee circles

4- The seahorse rides the waves

5- The phoenix stretch

6- Kick ups

7- Arm and waist circles

8- Wuji squats

9- Tiger crouches

10- The washing machine

Saturday Practice

The Details:

                                                                          It's 57 at the house. The sunrise was at 6:45.

The Practice:

I started on The Stone Patio with a full round of The 10 (the original 10) focused on flushing out the originals from the Plus (+) aspects that I've added over the past 40+ years of practice and teaching. I did the prescribed 10 repetitions of each one (20 reps on the exercises that use both sides). 

Next I went out to my main practice area and did a round of 8 Animal Palms from Cheng T'ing Hwa Baguazhang. I've successfully added daily Baguazhang practice. I have the technology I just need to DO IT!

Next I did a Round (left side) focused on achieving and maintaining a TSOM (Tranquil State Of Mind). I recited the Taiji Classics during Part I.

Next I did a Standing Post session feeling Song/Peng, Abdominal Breathing and developing a profound connection to nature.

Next I did a round of Anyo Isa adding more focus and pop of my punches and kicks and evoking lightness during the progressive stepping.

Next I did a round of Naihanchi Kata. I continue to flush out the changes I'm making to the form.

I finished with Healing Qigong.

I need to go into Greenfield to CVS to pick up a couple of prescriptions.

Friday Practice

 

The Details:

It's 61 at the house. The sunrise was at 6:44. I've got a 8-9 am video call with Jeff and our annual autumn dinner with friends this evening.

The Practice:

I started in The Barn with a strength training session using my TRX straps, dumbbells and push up bars. I also did a Modern Arnis Cane Warm Up using my Dragon Canes.

Next I went out into my main practice area and raked the leaves around my Bagua Poles.

Next I did a full round of Yin Fu Linking Palms tuned into the health benefit of practicing this form. This is the very first Bagua Zhang Form that I learned from Dr. Leung durning the summer of '79 in Boston's Rose Garden.

Next I did a full round of The 10+ I'm still researching and thinking about how and what I'll be presenting on Sunday at the 10+ Seminar.

I hope to see you there!

Next I did a Round (right side) reciting the Taiji Classics during Part I

Next I did a full Standing Post session. I'm still flushing out the changes I'm making to the posture sequence.

Next I did Healing Qigong

Next I did a round of Anyo Walo tuned into the quality of my basics tecniques and adding more focus at the end of my punches and full extension on my kicks.

Next I did a round of Sanchin Kate focused on connecting my breathing to my strikes.

Rotator Cuff visual and explanation

 

Rotator Cuff

Thursday Practice

               Playing music with The Boy'z yesterday afternoon. It's great having Wayne on keyboards.

 The Details:

It's 57 at the house. The sunrise was at 6:43. It's cool and rainy today.

I've got chores in Greenfield after my morning practice - A bottle run and shopping for steaks at BJ's,

The Practice:

It's raining and damp so I went out to practice in The Barn. It was a bit cool but dry.

I started with a round of The 10+. I'm still flushing out my presentation for Sunday's Seminar:

at #8 I used 2 - 15 lb Dumbbells for added resistance, I also added a bicep curl and overhead press to each repetition of #8. I experimented with lunges but felt a little twinge in my left knee so I reverted back to Wuji Squats (perhaps the most important exercise for longevity?) Leg strength (especially your quadriceps) is essential to remain mobile and self sufficient. 

Next I went out to The Porch and did a Round (left side) focused on achieving and maintaining a TSOM (Tranquil State Of Mind) throughout the Round. I recited the Taiji Classics during Part I

Next I did Healing Qigong and Standing Post Training

Next I did a round of Anyo Pito tuned into the correct sequence, direction and technique.

Next I did a round of Sunsu Kata. I'm still working on the changes that I'm making to the sequence, directions and techniques in this Kata. It's starting to flush out!

I'm off to Greenfield to do chores......

Grandmaster Wu Tunan

 

Grandmaster Wu Tunan

Wednesday Practice

 

The Details:

It's 54 at the house. The sunrise was at 6:42. Wayne and Ba flew in yesterday. I've got music in The Barn 2-4 this afternoon. I may have to light a fire in The Barn.....It is fall after all!

The Practice:

I started the day with an acoustic guitar practice, nothing extensive, but a good review of the songs that I know. I have a lesson today 1-2 and music with the Boy'z and Wayne from 2-4.

Next I went out to The Barn and got a fire going in the wood stove.

Next I went out to The Porch and did a round of The 10 with a few of the +'s too!

Next I did a strength training session using my TRX Straps, Dumbbells and Push-Up Bars.

Next I did a Round (left side) tuned into evoking a Tranquil State Of Mind (TSOM)

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

Next I did a round of Kusanku Kata tuned into agility and deep stances.

I finished with Healing Qigong.

Tuesday Practice @ The Studio

 

The Details:

It's 47 at the house. Brrrr! The sunrise was at 6:41. I'm going into The Studio to teach Taiji & Qigong Class then to Paul's to meet with him.

The Practice:

I drove into The Studio to teach the 8-9:30 am Taiji & Qigong Class

I started with Bagua Yin/Yang Circle Walking before anyone showed up. I've been practicing this set more recently. It's becoming easier and easier to keep track of the stepping and I find it's paying into my musical practice in 4/4; I'm able to 'feel' 4 steps as I would be able to feel the four beats per measure and the four steps (then change) of the figure eight pattern.

Three students showed up this morning: Nancy, Read and Janee

I started by talking about Central Equilibrium (Zhong Ding). I generally refer to this as Relaxed Balance. I also talked about the importance of evoking a Tranquil State of Mind and how the two are interconnected.

Next we did a round of The 10+ I chose a few to go into depth with. 

- I did a full neck session

- I explained #4 in some detail as well as #6, 9 and 10

Next we did a Round of Taiji (right side) to Master Liang counting out the beats to the music.

I ended with Healing Qigong

Next I drove down to Hatfield to meet with Paul

We started with the first few of The 10

Next I did Push/Pull adding resistance for Paul. We segued to Single Arm Push-Hands.

Next we did Big circles in both directions, to the sides and also to the front. Paul was once again able to perform both directions equally. 

Next we did the first half of Part I several repetitions. The last time trying to be more accurate with which arm and which foot forward. 

Next Paul did a focus pad session using Jab and Cross. I continued to encourage him to use full range of motion and to de-emphazise power and speed.

Next we did Palms Up/Palms Down tuned into connecting the mind and body through feeling (proprioception) 

Next we did full Close of the fists and full open attempting to stretch the webbing between the fingers.

Consistency is more important than Intensity!

 

Consistency is more important than intensity

Monday Practice

 

The Details:

It's 47 at the house. The sunrise is at 6:39. I'm up early because I have a private lesson with Seth at 7.

The Practice:

I started with acoustic guitar practice.

Next I went down to The Driveway to prepare for Seth coming. 

Once I got set up I began with Yin/Yang Circle Walking from Cheng Style Bagua Zhang while I was waiting. I ended up practicing for only about 5 minutes because Seth was right on time!

After greeting Seth we started the lesson.

I began by talking about theory in The 10+ Exercises and stretching and exercising in general.

Next we did The 10. I first did the 'original 10' then I added the + parts that I've added over the years.

Seth's proprioception & awareness has improved since the last time I saw him move.

The main points I emphasized were

#1 - The Taoist 70% Rule

#2 - Look for the line from fingertips to soles of the feet and vice versa.

#3 - Consistency is more important than intensity.

After Seth left I picked up the stuff that I had brought out to the garage for his lesson.

Next I went back out to The Driveway and did a Round of Taiji (right side) reciting the Taiji Classics during Part I and I focused on maintaining and monitoring a Tranquil State Of Mind (TSOM) throughout the Round.

Next I did a round of Anyo Lima tuned into good quality basics, stance work agility and full extension when punching and kicking.

Next I did a round of Chinto Kata tuned in agility and the correct sequence.

I finished with Healing Qigong

 

Visual representation of a bulging disc in your spine.

 

Discs in your spine

Sunday Practice

 

The Details:

It's 55 at the house. The sunrise was at 6:38. It's getting colder day by day. Today is the first of fall! 

The Practice:

I started in the house with a full session of acoustic guitar practice, attempting to remain consistent in my daily practice.

I started The 10+ in the house then went out and finished on The Stone Patio

Next I went into The Barn and did strength training using my TRX straps, dumbbells and push-ups.

Next I went back out to The Stone Patio and did a Round of Taiji (right side) to Master Liang counting out the beats to the music. It's getting easier to do a Round to the music. I tuned into my state of mind striving for a calm/tranquil state. 

Next I did Healing Qigong:

Pore Breathing

Qi Permeates My Bones

Breathing in, Qi is in me

Breathing out, I'm in Qi

Extending Healing Energy 

to all my family and friends; 

all sentient beings throughout the universe(s)

Next I did a round of Anyo Apat focused on the sequence and the quality of my basics.

Next I did a round of Wansu Kata focused on the timing of stance and strikes.

I finished with another round of Healing Qigong and observing my state of mind. 

The Spine

 

The Spine

Saturday Practice

 

The Details:

It's 61 at the house. The sunrise was at 6:37. It's getting cooler day by day.

The Practice:

I started in the house with a full acoustic guitar session. It's interesting how the material is changing as I continue to practice. Just like everything else it goes through; first it's new, then is not new, then it becomes ordinary, then it's why am I not making more and quicker progress? Then it becomes more difficult to approach as you start to question why? and start to overthink, then IF you are able to persevere you have a chance to make 'it' extraordinary. The main thing is to continue practicing with as much quality as you are able to muster. (IMO that indicates your 'level'.

Next I went out to my main practice area and started with raking the leaves from around my Bagua Poles.

Next I did a full round of The 10+ tuned into the material that I'll be presenting next Sunday. Tick/Tock!!

I hope to see you there:

Next I did a Round of Taiji reciting the Taiji Classics during Part I. I continue to monitor my mental state and encourage a Tranquil (inner calm) State of Mind. 

Next I did a round of Anyo Tatlo tuned into the correct sequence and applications.

Next I did a round of Seiunchin Kata tuned into agility and the quality of my stance work, especially the transitions.

Friday Practice

 

The Details:

It's 62 at the house. The sunrise was at 6:36. We're scheduled to have lunch in Sunderland with Paul and Jean today. It's Friday so I have a video call with Jeff at 8.

The Practice:

I started with a full practice session on my Taylor (acoustic guitar). 

Next I went out to my main training area and did a full round of The 10+ focusing on flushing out the + part from the original 10.

Next I did a Round of Taiji (left side) reciting the Taiji Classics during Part I. Once again I focused on achieving a tranquil state of mind throughout the form and developing a profound connection to nature and cultivating the calm and power of nature.

Next I did a short Standing Post Training

Next I did Healing Qigong

Next I did a round of Anyo Dalawa tuned into agility and focus on my techniques.

Next I did a round of Seisan Kata focused on the quality of my basics and adding more pop to my techniques. I also tuned into the timing of stance and strikes. 

Time to go to Sunderland to meet with Paul and Jean.

Thursday Practice

 The Details:

It's 60 at the house. The sunrise was at 6:35. It's forecast to be another nice day. Maybe the last warm one. It looks like the temperature will be slowly dropping with highs in the 60's in the afternoon. Oh boy here it comes. 

The Practice:

I started out with an acoustic guitar practice. It's coming slowly!!

After guitar practice I went out to my main practice area and did a full round of The 10+ 

I continue to flush out the material that I'll be presenting at the upcoming Seminar on The 10+ at the end of the month. 

This will be the first time that I'll be explaining what and how I'm practicing these very important (IMO) exercises. 

I'll be explaining how to upgrade them to good quality Qigong, a cut above mere calisthenics. 

I'll also explain how to extract the foundation of martial arts and self-defense training from this set. 

***These are an amazing collection of exercises. They are excellent for maintaining robust health and provide an excellent foundation for advanced martial arts training; 'it' is all in The 10+! 

I hope you can make it. 

I did a full round of Yin Fu 8 Palms focused on the low squat and the quality of my Circle Walking. I used both the Mud Treading Set and the Lion Step. I'm making progress on this set!

Next I did a Round of Taiji (right side) tuned into maintaining and monitoring my state of mind and encouraging a Tranquil State throughout the Round. 

Next I did a short Standing Post Training (SPT) and Healing Qigong.

I've been having an interesting experience feeling Song/Peng while doing SPT. I think it's from the Dragons Back exercises that I recently put into The 10+; it's paying dividends.

Next I did a round of Anyo Isa focused on full extension of punches and a light feeling during the Progressive Steps.

Next I did a round of Naihnchi Kata the changes that I'm making to this Kata are flushing out. 

I ended with Circle Walking around my Bagua Poles and a little bit of weeding and leaf pick up in my practice area.

Traditional Chinese Movable Type

 

Traditional Chinese Movable Type

Rare old footage of Taiji Masters

 Rare footage of Taiji Master's

Wednesday Practice

 

The Details:

It's 53 at the house. The sunrise was at 6:34. I usually go to Hatfield to meet with Paul Wednesday mornings at 10,  but he has his sister visiting so not today.

The Practice:

My day keeps changing! I was fully scheduled and everything has been put off until later in the week. Perhaps music on Friday 3-5?

I started with a full round of The 10+ tuned into how I'll be presenting this material on the 29th:

When I got to #9, I did a full round of The 8 Animal Form from Cheng T'ing Hwa Baguazhang tuned in Mud Tredding Step.

For #10 I did a full round of The Three Swings and Song Gong. I regularly do these two Qigongs when I do #10.

Next I did a Round (left side) reciting the Taiji Classics during Part I. I focused on entering into a tranquil state of mind and having a profound connection to nature!

Next I did Healing Qigong

Next I did a round of Anyo Walo focused on more pop (focus) on my kicks and punches using muscle lock! 

Next I did a round of Sanchin Kata tuned into adjusting the isometric aspect and connecting my Tan T'ien to my punches.

Child prodigies and geniuses | 60 Minutes Full Episodes

 

Child prodigies and geniuses | 60 Minutes Full Episodes

The Diaphragm: Your Body’s Essential Breathing Muscle

 

The Diaphragm: Your Body’s Essential Breathing Muscle

Tuesday Practice @ The Studio

 

The Details:

It's 53 at the house. The Sunrise was at 6:33. It's going to be a bit cooler over the next few days. I'll be going into The Studio to teach Taiji & Qigong.

The Practice:

When I got to The Studio the first thing I did was to put our household trash into the buildings dumpster. 

One I opened up The Studio

I had three students show up, Lucy, Nancy and Read.

I talked about 1. Entering into a Tranquil State of Mind 2. How your health impacts self-defense

Next I did a full round of the original 10 Exercises with little to no explanation. I continue to prepare the material that I'll be presenting later this month:

 Next we did a full session of Standing Post Training tuned into what to think about;  

1. Think about this 

2. Not that

Next we did a Round of Taiji (right side) focused on getting to and maintaining a Tranquil State of Mind. 

We ended with Healing Qigong

After class I went to the bank to make a deposit and GSB to pay for the safe t deposit box and to put the Title for the new Passport in the box.

After going to the banks I went to the YMCA for a full round of CYBEX (resistance training) 

After the Y I stopped at Tito's for lunch and at my sisters to drop off tomatoes and cookies before coming home to eat lunch and write my notes on today's training.

Modern Arnis Abaniko Double Action

Sifu Roy teaching Modern Arnis' Abaniko Double Action

Monday Practice

 

The Details:

It's 57 at the house. The sunrise was at 6:32. It's forecast to be another nice day. The weather has been wonderful lately. Maybe sailing this afternoon?

The Practice:

I started with 30 minutes of acoustic guitar practice. It's coming a bit slower than I would like (that's a big club) but I continue to preserve with daily practice, as patiently as I can;^)  

Next I went out to my main practice area and started with a full round of The 10+ tuned into how I'm going to present this material at the seminar later this month:

Next I did a Round of Taiji (left side) reciting the Taiji Classics and Healing Qigong during Parts I & II.

Throughout the round I tuned into maintaining a Tranquil State Of Mind (TSOM) with a profound connection to the calmness all around me in nature. The trees are my teachers!

Next I did a round of Anyo Anim tuned into agility.

Next I did a round of Sunsu Kata tuned into correct sequence, direction and techniques. 

Sunday Practice

 The Details:

It's 60 at the house. The sunrise was at 6:31. It's Sunday and it looks like another lovely day, starting off cool but up to 80 this afternoon.

The Practice:

I started with acoustic guitar practice then I went out to The Barn and did a resistance training session with TRX Straps, dumbbells and push ups.

Next I went outside to do a round of Taiji Double Dao with my Dragon Canes. Focused on how this form has movements that are excellent for shoulder health. All the circles around the head with weight (Broadswords) are fabulous for shoulder health and shoulder rehab (when adjusted properly) 

Next I went out onto The Stone Patio and did a round of The 10. I've been focusing on the original set that I learned from Grandmaster Leung Kay-Chi. I also reviewed the Baji (8 stances: 1. Horse Stance 2. Bow & Arrow Stance 3. Tiger Crouching Stance 4. Cross Leg Stance 5. Empty Stance 6. Taiji Stance 7. Unicorn Stance 8. Chicken [Rooster?] Stance)

Next I did a Round of Taiji (right side) to Master Liang counting out the beats to his music. I focused on embodying the Taiji Principles described in the Taiji Classics. I recited the classics during Part I

Next I did a round of Anyo Apat tuned into the flow and the applications.

Next I did a round of Kusanku Kata focused on agility, especially the Zen Dashi throughout the Kata.

I finished with Healing Qigong

Afterwards I did medium drum set practice in The Barn. I'm loving my Tama kit with the 18" bass drum. I'm finding with D112 on the front head the 18" bass drum performs well. It does need the mike on the front head.

Sifu Roy is teaching a seminar on Sunday 9/29 @ The Studio from 9-noon

 

Email Sifu Roy

Saturday Practice

 

                  My Bagua Poles - I'm loving the new placement, I'm using them daily!

The Details:

It's 63 at the house. The sunrise was at 6:30. It's cool but clear. Forecast to be another nice day. First thing I'm going to do today is to put a dump run together. It's time to get rid of the old gas grill.

The Practice:

After I got back from making a dump run I went out into my main practice area and did a full round of The 10+. I did a short session around my Bagua Poles.

Next I did a Round of Taiji (left side) focused on consistency and health. 

Next I did Healing Qigong

Next I did a round of Anyo Lima tuned into health and agility. I focused on full extension in my kicks and more focus on my punches.

Next I did a round of Chinto Kata focused on agility and the 'spins', stance work and quality basics.

                                          Nice jam with Bob and Shubal yesterday afternoon!

Friday Practice

 The Details:

It's 62 at the house. The sunrise was at 6:29. It's forecast to be clear and a bit warmer this afternoon. I have to switch out the Volvo for the Bimmer this morning, then music in The Barn this afternoon from 2-4.

The Practice:

I overslept and met with Jeff (it's Friday) 10 minutes late, 8:10-9:00, then I went into Greenfield to switch out the cars.

After returning home I went out to my main training area and did a round of the original 10 Exercises that I learned from Master Leung Kay-Chi the summer of 1979.

Next I did a Round of Taiji (right side) tuned into the Taiji Principles. 

Note: Echo escaped and he was running all around the yard....Very distracting!

Next I did Healing Qigong

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

Next I did a round of Wansu Kata tuned into agility and relaxed balance while moving.