Monday Practice

 

The Details:

It's 60 at the house. A cold front passed through last evening. It feels like 'winter' in central Florida. The sunrise was at 7:19. The low tide was at 10:18.

Notes:

I'm still fighting this flu off. Ugh! The flu this year really hangs on. I used the toe spacers again this morning (Day 3). I used the red umbrella in the strongest wind yet. It lifted but the batons kept it from falling over.

The Practice:

Another minimal practice. I'm still fighting off this flu! Ugh!!

I started with a full round of The 10 Exercises with very few modifications. I have added the 10-20 Tensegrity Swings at the start in addition to 20 Up and Downs. 

Next I did a brief Standing Meditation.

Next I did a Round (left side) I recited the Taiji Classics during Part I. I focused my Round on:

Muscle Down,

Bone Up

Sunday Practice

 

The Details:

It's 64 at the house. The sunrise was at 7:19. The low tide was at 9:22. 

Notes: 

I'm still not 100%. I'll be going out to the backyard to practice later in the morning. I did a QW later in the afternoon and the mid way point I did Spine Mobilization and The Dragons Back. At the end I did a round of Cheng Style Baguazhang 8 Mother (Animal) Palms Changes 1-4 (both sides) 

The Practice:

I started with a modified version of The 10 Exercises focused on Song throughout the set.

Next I did a Round (right side) focused on stretching connective tissue. leg strength, balance and overall health. 

Taijiquan advice on training

 

 Click on the link for the article:               Taijiquan

Saturday Practice

 

The Details:

It's 64 at the house. The sunrise was at 7:19, The low tide was at 8:25. I counted yesterday as Day #3 in the Rotation so that makes today Day #4. I've got a 10 video meeting with Jeff.

Notes:

Still not feeling 100% so I did a minimal practice in the backyard.

The Practice:I started with a brief Warm Up.

Next I did Round (right side) focused on moving from release. 

I returned to the house to meet with Jeff and journal today's practice. 

Friday Practice

 

The Details:

It's 64 at the house. The sunrise was at 7:19. The low tide was at 7:28. I slept in a bit to assist in healing. 

Notes:

I'm a little better but I'm still sick! Ugh! To say that I'm sick of being sick would be a huge understatement. The good news is I think I may have figured out the sun umbrella problem; there are battens that go in zippered compartments. 

The Practice:

"Hang the muscles, 

Open the joints"

I started with a full round of The 10 + with very little modification.  This is the first full round of the 10+ that I've been able to do in a week. 

Next I did a Round (left side) reciting the Taiji Classics during Parts I & II. I focused on stimulating my Belt Meridian. 

Next I did all 8 Standing Meditation Postures and Healing Qigong.

Next I did a round of Yin Style Baguazhang Changes 5-8 (both sides) focused mobility in my mid-back and neck.

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

Next I did a round of Seiunchin Kata focused on proper sequencing and distinguishing Hard, Soft and Whipping energies.

Next I did a round of Taiji Dao tuned into sequence and pastures.

Next I did a round of Pa-Kua Knife focused on the correct sequence. I did really well right up to the very end, at that point my concentration wavered and I fudged the ending.

I went in to eat lunch (Ginnie ordered from Izzy's) and journal today's practices.

Thursday Practice

 

The Details:

It's 62 at the house. The sunrise was at 7:19. The low tide was at 6:32.

Notes:
I feeling a little  better. So I got up earlier and decided to go out to the beach to practice. It was past sunrise but still early. There was much more traffic on A1A and on the beach too. The 'SnowBirds' are here!

The Practice:

I started with a slightly modified version of the original 10 Exercises focused on getting back on track after having the flu.

Next I did a Round (right side) I recited the Taiji Classics during Part III.

Next I did a brief Standing Meditation and Healing Qigong.

Next I did a round of Yin Style Baguazhang 8 Linking Palms Changes 1-4 (both sides) focused on turning the spine, the Kua, the neck and opening and closing the arm pits to move lymph and blood.

Next I did a round of Anyo Dalawa focused on using high quality basics and overall health.

Next I did a round of Naihanchi Kata reminding myself of the changes that I've made to this Kata.

Next I did a round of Taiji Jian using my Bokken and reciting the names of the postures throughout.

Next I returned to the house to eat breakfast in order to take the medication for this flu and journal today's practices.

Wednesday Practice

 

The Details:

It's 62 at the house. The sunrise was at 7:19. The low tide was at 5:24. 

Notes:

I'm better but I'm still sick. I went to be a bit later and got up a bit earlier, slept a bit better...but still....

I'll be practicing in the backyard again.

Yesterday I did a TRX and dumbbell routine and then put on my weighted vest and went out back for a round of Yin Style Baguazhang 8 Linking Palms Changes 1-4 (both sides) I focused on opening and closing all my joints to move blood/Qi and lymph. I realize that I must keep moving, especially as I age.

The Practice:

I started with a brief Warm Up to move lymph, blood, and to stretch connective tissue.

Next I did a Round (left side) focused on breathing, balance and overall health. I'm trying to get over this flu.

Tuesday Practice

 

The Details:

Its 61 at the house. The sunrise was at 7:19. The low tide was at 4:37. 

Notes:

I'm still sick! I had a bad night, lot's of coughing up crap. Ugh! To say I'm tired of this would be an understatement. We are preparing the house for Lori to come clean. We found out this morning that she was coming 1/2 hour later which has caused us a little stress since we went to great lengths to prepare for a 9 am arrival. We're doing the best we can. 

The Practice:

I did a minimal practice today.

I started with a brief Warm Up using the first few of The 10

I was mostly focused on consistency and "getting it in"

Next I did a Round (right side) tuned into overall health, circulation, balance and gentle stretching

 

Monday Practice

 

The Details:

I'm still sick! Ugh!! But I am feeling slightly better. 

It's 62 at the house. The sunrise was at 7:19. The high tide was at 10:17 (3.1'). 

Notes:

I'll do a Round in the back yard again today. I'm not quite ready to practice on the beach.

I had a really good experience going to the local urgent care facility in the Publix Mall.

The Doctor prescribed an antibiotic and pregnizone 

I did go for a brief QW yesterday afternoon. Today I went to Urgent Care instead.

The Practice:

I started with a slightly modified version of the original 10 exercises. 

I focused on moving blood, Qi and lymph throughout the entire practice. 

Next I did a Round (left side) but I realized about 1/2 way through that I should have done a right side round. I will tomorrow 

Next I did all 8 Standing Post Training Postures and Healing Qigong.

Next I did a round of Yin Style Baguazhang 8 Linking Palms Changes 1-4 focused on moving blood and lymph and stretching connective tissue.

Sunday Practice

 The Details:

It's 63 at the house.  The sunrise was at 7:19. The high tide was at 9:17 (3.3')

Notes:

I'm still sick! Ugh!! This thing is kicking my butt. The sore throat is interfering with my sleep and I have no energy, my Qi is at a low ebb; I'm having difficulty keeping my extremities warm. I'll be doing an abbreviated practice later today. 

The Practice:

I practiced out in the back yard again this morning. I wore sneakers and found that it helped make the practice better than just wearing OOFO's! Surprise, surprise!!

I started with a brief Warm Up using a variation of Up and Down for 10 reps and the Up on the toes and Down on the heels for 20 reps. Followed by #1 and #2.

Next I did a Round (right side) reciting the Taiji Classics during Part I. I had a much better round

Saturday Practice

 

The Details:

It's 55 at the house and pretty grey out. The sunrise was at 7:19. The high tide was at 8:25 (3.3')

Notes:

I'm still sick. I had a very sore throat in the night. I did sleep in our bed and felt really good. I've been sleeping in the guest room for the past week.

The Practice:

Around noon I went out to the back yard and did a Round (right side) I did Parts I & II before lunch and then went back out and did Part III. My main focus was on consistency and 'getting it in', even though I had no pep and my Qi was low....Still.....

Stretching for older Men (and Woman)

 

Stretches for Older Men (and Woman) to Decompress the Back (neck-sacrum) Groin, Hips and Knees. Open the hinges Backward….eliminates the upper back hump, relieves the Lumbar. Increases mobility of the Pelvic & Groin (Qua/Chinese).

My saying is: "You don't have to stretch all your joints, just the ones you'd like to keep"

I recommend The 10 Exercises. There's a link to me doing/teaching the 10 Exercises on this blog. Just look at the Labels under 10 Exercises. I have several versions of these that I do regularly.

Friday Practice

 

The Details:

I'm sick this morning so I slept in. It was 50 at the house when I finally got up at 8:00. The sunrise was at 7:18. The high tide was at 7:31.

Notes:

After sleeping in and eating breakfast I went out to the backyard to do a Round. The issue once you've developed a habit is that if/when you don't do it you'll feel like crap. The only way to feel better is to 'just do it' even if it's sub par. Today was one of those days. Hopefully I'll feel well enough to go out to the beach for sunrise practice. Those are The Best!

The Practice:

I started with a brief Warm Up using the first few of The 10

Next I did a Round (left side) I did Part I on the right side but realized I should be on the left side so when I started Part II I switched to the left side. I was mostly focused on stimulating my blood flow and Breathing. The goal being to move this illness through me. I'll be having a bowl of soup and then resting after I finish this journaling. 

Thursday New Years Day Practice - Day 8,951 -

 

                                                              The first sunrise of 2026

The Details:

It's 44 at the house...Brrr! The sunrise was at 7:18. The high tide was at 6:35 (3.3'). It's the first day of the year. 

Notes:

It was cold but with less wind this morning. There were a few hearty souls walking and jogging on the beach. I saw Marty (wearing shorts) and walked back with him. We wished each other a Happy New Year.

The Practice:

I started with a Round (right side) focused on Counter Balancing and Song. I also tuned into a profound connection with nature to cultivate nature's Qi.

Next I did all 8 Standing Meditation Postures and Healing Qigong.

Next I did Cheng Style Baguazhang Yin/Yang Walking using Lion Walking throughout with smooth transitions from left to right side.

Next I did Anyo Isa focused on full extension and Balance.

Next I did Seisan Kate using good quality Basics.

Next I did a round of Taiji Cane first on the right side and then on the left. The left side got a little wonky in Parts III and IV but I managed to finish facing the correct direction.

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

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