The Spine - Translation by Liang Dehua

 The Spine (背脊)

Han Xiong Ba Bei, or 'contains the chest and raises the back,' are Taijiquan terms. Being able to contain the chest enables raising the back; thus, these two actions are interconnected. When the chest is slightly drawn inward, the muscles of the back relax and sink downward, and the spine between the shoulders seems to be raised and pulled upwards naturally, which is referred to as raising the back. It should occur naturally and should not use force to raise it up intentionally, as this could lead to developing a hunchback.

Taijiquan is about the transformation of storing and releasing (Xu Jin and Fa Jin), and the key lies in containing the chest and raising the back. The function of containing the chest is conducive to neutralizing Jin (storing Jin), and the function of raising the back is conducive to Juan (rolling back) Jin and Fang Jin (releasing Jin). The saying "force is released from the spine" is the result of raising the back. In the technique of Fa Jin, raising the back cooperates with the waist, allowing the Nei Jin (internal Jin) to rise from the heel, pass through the spine, and manifest in the fingertips.

Taijiquan places great emphasis on training the spine and back because the back houses the Governor Vessel (Du Mai), which contains important acupoints that are the convergence centers for the body's Qi and blood. The Qi of the organs and meridians is interconnected through the acupoints. Practicing the form helps stretch and activate the muscles around the shoulders and back, giving the spine strength and elasticity, harmonizing qi and blood, opening blockages, and having a good effect on digestion, absorption, and metabolism, playing a significant role in overall health and wellness.

From 《太极拳谱内外功研几录》or 'Treatise on the Internal and External Practices of Taijiquan,' by master Shi Chengzhi.

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Friday Practice

 

I shot this image with my phone camera looking south towards East Hill and Beaver Meadow. I was standing right in front of my garage at the opening where I keep my Bimmer.

The Detail:

It's 52 here at the house. Sunrise was at 5:32.

The Practice:

I started with a full round of The 10 + tuned into internal development/cultivation

Next I did a Round (right side) tuned into Transformation and accessing a tranquil state of stillness internally. 

I got a text that my John Deere was ready for pick up. Oh Boy!!

Thursday Practice - #9

 

         I shot this image with my phone camera from the deck looking W S/W. It's a beautiful morning to practice outside! With gratitude and appreciation!

The Details:

It's 52 here at the house. The sunrise was at 5:34.

The Practice:

I started inside with The Ten +, I was on hold trying to get my John Deere X320 fixed. I've got my fingers crossed that April is going to come through for me. Please!!

Next I went out on the deck to do a Round (right side) to the music with Master T. T. Liang counting out the beats. I tuned into #9 principle:

Yang Cheng Fu's Ten Essential Points

#9 "Each posture must be joined to the next without interruption."

Master Paul's commentary:

" The energy of the external arts is the brute muscular force of Later Heaven. Therefore, it alternately waxes and wanes, is broken off and re-connected. When the old strength has been exhausted and the new is not yet developed (i. e. when one move is finished and the next has not yet begun) one can very easily be controlled by an opponent. In Taiji Quan one uses mind-intent rather than muscular force. From beginning to end it continues fluidly without a break; completing a cycle and beginning again, it flows in an endless circle and is never exhausted. An early treatise says, "it is like a great river or the sea itself, flowing on endlessly without ceasing." It is also said, "Mobilize the intrinsic energy as if you were reeling silk from a cocoon." All of this refers to its continuity without break.

Next I did a round of Anyo Lima tuned into the applications and stance work.

Next I did a round of Chinto Kata tuned into the stance work for cultivating agility.

I finished by using the Power Broom on the driveway for 1/2 hour or so. We're about 85% done with the driveway, thanks to the power broom. Oy Vey!

Wednesday Practice

 

         I shot this image with my phone camera before it started raining, actually pouring cats and dogs!

The Details:

It's 52 here at the house. Sunrise was at 5:35. 

The Practice:

I'm going down to Hatfield to visit and train with Paul C.

It was raining by the time I was ready to practice. I did a round of The 10+ to warm up and check my body for injuries that I might have picked up yesterday using the 'power broom' to clean up the driveway. 

Note:

Because the ground didn't freeze the plow person really chewed up the driveway. There's a lot of TRG on the lawn, especially at the bottom. What a wreck!!

Next I went up in the loft to do a Round (left side) tuning into internal development and how daily Taiji strengthens ones core and affects ones bone and joint health. 

I looked for space everywhere inside by releasing and expanding.

"Hang the muscles

Open the joints"

                                 I shot this with my phone camera soon after arriving at Paul's. 

I got to Paul's around 10. We started right in with a short Warm Up that included Up And Down and Whirlwind and Whirpool with arms making large circles with finger tips leading, then we finished with #1 and #2 of The Ten

Next we did the bow stance version of Taiji Ruler.

Next we did a round of Separate and Push expressing Jin in the hands and fingers.

Next we did open and close the hands and fingers - Fist to Open Hand - 

Next we did two Rounds of Part I up to the second Brush Knee And Twist Step, with no corrections.

Next we walked around the kitchen island.

Next we worked on #4 Pulling The Toes Back to strengthen the front of the shine 

Next we practiced Lion Walking - Heel strike w/ toes up then rolling onto the ball of the foot - around the kitchen island.

Next we did Cross Punches to a focus pad with long stretched out punches without leaning forward too much, rather maintaining ones balance, also extending and retracting the punch as if the forearm was in a 'sleeve' ala a piston.  

 Next we did single arm Push-Hands focused on pushing and pulling power. I had him using me to push and pull on with the goal to push me off my base. 

After a bit of conversation I headed back up the valley to Leyden.

Yang Family Small Frame (Banhou Xiaojia)

Tuesday Practice @ The Studio

 

I shot this image with my phone camera. I did a round of Yin Fu's 8 Palms before the group formed.

The Details: 

It's 49 here at the house. The sunrise was at 5:35.

The Practice:

I went into The Studio to teach the 8-9:30 Taiji and Qigong class.

The focus this morning was on 'neutral postures'. I explained in detail. Here's a few things that were mentioned: 

- Strive to use 'neutral postures'; first at the ends of postures, eventually throughout transitions.

- Imagine being pulled when you are in a forward bow stance, ensuring that you do not go too far forward.

- Imagine being pushed when you are all the way back as in Roll Back, ensuring that you do not go too far backward. 

*The Standing posture Holding The Moon is a great example of a 'neutral posture'

I started with a Standing session using the standard arm positions and I added 'shift to one side' ala Play Guitar. Afterwards I described how I using Play Guitar to cultivate my Qi.

I also talked to the group about 'sinking one's Qi'

Next we did a round of The 10+ - I explained about a few of the principles that I use to progress 'internally'

Next we did a Round (right side) tuned into neutral postures.

We finished with a Healing Qigong then socializing and resting on the benches. 

Monday Practice

I didn't shoot a photo this morning. It just slipped my mind. Here's a photo from last week. The trees have popped since.

 The Details:

It was 47 here at the house with thick fog in the valley. Sunrise was at 5:36.

The Practice:

I started with a review of Taiji Staff, Monkey Staff and Low Family Staff in the driveway.

Next I reviewed Taiji 13 Spear Set on both the A and B sides (left side only).

Next I did a round of The 10+

Next I did a Round (left side) tuned into sinking my Qi.

Next I did a round of Anyo Apat tuned into the sequence and quality of the postures.

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

I finished with a Healing Qigong

Sunday Practice

I shot this with my phone camera looking south towards East Hill. 
 

The Details:

It's 47 here at the house. The sunrise was at 5:38. It looks like rain on and off.

The Practice:

I practiced up in the loft to classical music playing downstairs. Very pleasant!

I started with Standing in Wild Goose Leaves The Flock a BaguaZhang guard posture.

Next I did a blend of The 10+ (all of them) interspersed with the first half of Master Hayward's Warm Ups.

Tuned into the internal transformation that is slowly but surely happening as I practice these Qigong's daily.

Next I did a Round (right side) tuned into sinking my Qi

Next I did a round of Anyo Tatlo tuned into agility and martial applications.

Next I did a round of Seiuchin Kata tuned into the quality of my basics, smooth transitions and applications.

I finished with a Healing Qigong.

I'll be practicing Bass and regular Guitar this morning and afternoon.

Note:

We'll be cleaning The Barn today! Dylan's graduation party is on the 19th.....Two weeks from today!! Yikes! 

Saturday Practice

 

I shot this image with my phone camera. The view is looking to the west from just in front of my garage. 

The Details:

It's 47 here at the house. The sunrise was at 5:40 this morning. 

The Practice:

I started with reviewing Taiji 13 Spear Set on the left side. I did both the A and the B side.

Next I did reviewed the Bagua Spear Set that I was working on back in the fall of 2023.

Next I did a round of The 10+ tuned in to the opening of my body and mind, breathing in fresh air and connecting to the earth and spring Qi. 

Next I did a Round (left side) tuned into the Internal aspects of my training. Focused on sinking my Qi and mobilizing Jin. I was intrigued by the pod cast that I had listened to this morning and #8 from Yang Cheng Fu's Ten Essential Point. 

Yang Cheng Fu's Ten Essential Points:

#8 "The internal and external must be in coordination."

Master Paul Gallagher's commentary:

"The which is developed in Taiji Quan is spirit-vitality. Therefore it is said, 'The spirit is the leader, the body the follower. If one's vital spirit can be raised, then every movement can be light and nimble. The postures do not go beyond the principles of substantial and the insubstantial, opening and closing. When one opens, not only does a hand or foot extend, but the mind and intention must also extend outward. When one closes , not only does a hand or foot come in toward the body, but the mind and intention must also draw inward. If one can perfectly coordinate the external movement with the internal intention, then gradually there will be (no) gap whaterver between them."

Next I did a round of Anyo Dalawa tuned into the quality of my movements. I added more snap and focus than lately. I felt the form assisting in the transformation of my body. IMO - That's a continuous project. Because as you age the body continuous to change.

Next I did a round of Seisan Kata tuned into quality basics, full extension, especially with the kicks. I also tuned into the feeling of transformation. I've been practicing this form since I learned it in 1975. 

I finished with a Healing Qigong.

Friday Practice

 

I shot this with my phone camera. I just felt like practicing in the loft. 

The Details:

The sunrise was at 5:40 and it was 51 here at the house. Mostly cloudy and a wee bit chilly.

The Practice:

I practiced in The Loft looking down the valley towards East Hill. 

It was mid morning when I did a Round to Master T. T. Liang counting the beats to the music. It's been an interesting study. This morning I noticed how keeping to that particular tempo and count effected my sense of flow and rhythm. As a Drum Set Player I find this very interesting. I'm fascinated by all things time related. 

I also focused on the principle below:

Yang Cheng Fu's Ten Essential Points of Taiji Quan:

#7 - "The upper and lower parts of the body must move as one unit."

Master Paul's commentary:

"The meaning of the above phrase is expressed as follows in the Taiji Classics, 'The root is in the foot, it sprouts in the leg, it is controlled by the waist, and energy moves up to the fingers. From the foot to the leg to the waist - - all must move as one unit.' If the hand moves, the waist moves, the foot moves the eyes and spirit intent follow the movement -- only this can be called moving the upper and lower parts of the body as one unit. If one part does not move, then the body's energy will be scattered and dispersed."

Next I did a round of Anyo Isa. I had a very nice flow balanced with solid basics. Nice round!

Next I did a round of Naihanchi Kata. I focused on the changes I've been pondering.

I finished with a brief Healing Qigong

Note:

I had a video chat from 8-9 with Jeff

Dead River gas guy got here early 8:30 to install our new gas grill and disconnect the old one.

Then a meeting with Shubal at Denny's at 10

Another busy morning!!

Stretch - Teaching Moments with Sifu Adam Mizner

Thursday Practice

 

          I shot this image with my phone camera around 10 am. It's a beautiful day in the Shire (Leyden)

The Details:

It was 50 first thing this morning. After my need to do asap chores (fasting blood draw in Bratt and lawn tractor to United in Gfld) it had warmed up to a cozy 60 in the sun. There was little to no wind. Beautiful day!

The Practice:

After a  brief warm up I did a Round (right side) to Master T. T. Liang's count and music. Tuned into my environment and The Classics (Principles)

Next I did a short Standing Meditation

Next I did a round of Anyo Walo tuned into the quality of my basics and the flow of the Anyo.

Next I did a round of Sanchin Kata tuned into the changes that I'm making to that form and the 'internal' ideas in the form and of course The Breathing in coordination with the postures.

Next I reviewed the first Yin Fu BaguaZhang set that I learned from Dr. Leung in 1979. 

[Bow] RIP - Gone but not forgotten!

I ended with a brief Healing Qigong

Note:

My left thumb and index finger are achy and tender again this morning. It's been several weeks since the initial irritation to the area the first time I tried to really practice a trill (triplet) with the right hand on bass guitar. I was working up White Rabbit by the Jefferson Airplane and having difficulty doing the triplet with two fingers so I thought I'd use my ring finger too! Oy! I was using WAY to much tension in my thumb while it was resting on the front pickup. Oy!! I'm wondering if all those decades of drum set playing and rudiment practice has had a negative effect on my thumbs. Hmmmm! 

Wednesday Practice - Day 8,341 -

 

                                                           The Daffodils are blooming! 

                                                Nature's qi is strong and potent in the spring;^)

The Details:

It was 50 at the house and raining with little to no wind. 

The Practice:

Yang Cheng Fu's 10 Essential Points of Taiji Quan:

#6 "Use mind-intent, do not use muscular force."

Master Paul's commentary:
"The treatise on Taiji Quan says, "The whole principle is to use mind-intent and not muscular force." When one practices Taiji the entire body must be relaxed and open, without using the slightest external muscular force, so that one can release the stagnation in the sinews, bodes, and blood vessels. After that one will be able to change (one's movements) lightly and nimbly and to turn the body at will. Some express doubts as to whether one can develop strength without using muscular force. Perhaps they do not realize that man's body contains path ways of energy as the earth contains subterranean watercourses, If the watercourses are not blocked, water will flow; if the meridians (energy channels) are not closed off, then qi will reach every part of the body without hindrance. If the entire body is full of stiff energy and the channels of energy are clogged, then the blood and qi will become stagnant, one's movements will be clumsy, and if even one hair is pulled, the entire body will move. If one does not use muscular force, but employs mind-intent, then wherever the is directed, the qi will follow. In this way, the qi and blood will flow freely and be conveyed to every part of the body without hindrance so that there is no stagnation or stoppage. If one practices for a long period of time, one will acquire the genuine intrinsic energy of Taiji. This is expressed in the Taiji Classics as follows, "When one has reached the ultimate point of softness and pliability, then one can reach the ultimate of strength and firmness." One who has fully mastered the art of Taiji has arms as soft as cotton externally, but with the weight of a heavy iron bar internally. One who practices an external art manifests his strength when using it; when he is not exerting energy, he is liable to float and be unsteady. One can see that such a person's energy is external "floating" energy. If one does not use mind-intent but uses only external muscular force, one can easily be trapped by an opponent and one's art will never reach a high level."

I started on the deck with a brief warm up

Next I did a Round (right side) to the music with Master T. T. Liang counting.

Next I did a brief Healing Qigong

Next I drove my Bimmer down to Hatfield to see Paul. We visited mostly and worked on a few things too:

Heel toe walking

Balancing on one leg

Taiji intro to connect to nature

Long left punch to my palm

Up and down with the arms - full range of motion

Note: 

He was able to release (Song) his left shoulder with mind intent - Fabulous!

Next I drove back to Leyden stopping on the way for gas and 2 China Gourmet lunch specials.

Morning Taiji Class.....Back in the day......

 

I ran across this photo yesterday. Back when the morning Taiji class was well attended. The early 2000's??

Do you recognize anyone?

Email me with any comments:

jrroysifu@gmail.com