Monday Practice

 

It was totally socked in this morning. We had an early morning departure for Jacksonville this morning. It was foggy all the north. I did a short mid-afternoon work out in the back yard when we got back from Jacksonville. It's a very unusual day that I don't make it down to the beach. Changing it up is good for you. 

The Details:

The sunrise was at 6:46, low tide at 9:44. It's 63 here at the house. It was super foggy.

The Practice:

I didn't have time to practice before we left for Jacksonville. So I did a short one when we got back home. 

I started with a modified, short warm up using some of The 10

Next I did a Round (left side) tuned in to expressing Jin in my fingers and hands. 

That's all I had gas for today.

I finished with a Healing Qigong......I needed to rest!

Sunday Practice

 

Yet another wash out sunrise. I only brought my phone and walking cane with me this morning. It rained during the night. 

There was a heavy cloud cover to the north and on the horizon. It was grumbling at the house and when I left the beach but I did not hear thunder while I was practicing on the beach. 

FYI  - When I see a flash of lightning or hear a grumble of thunder, I generally leave the beach as quickly as I can (same when I'm on the water sailing/boating). 

I have been at the far end of my late afternoon/evening walk, where I've been caught in some sketchy weather. This morning I was ready to flee the beach. The clouds looked ominous to the north and the west. I was early enough that I was able to get in a full practice. Yay! 

There's nothing quite like cultivating with nature at sunrise on a beach. For this opportunity I'm full of gratitude and appreciation! 

The Details:

The sunrise was at 6:47, low tide at 8:44. It's 63 here at the house. There was a steady breeze from the S S/W. It was a pleasant temperature for practice. Although there were some ominous looking clouds I squeaked out a full practice! Lucky me;^)

The Practice:

I started with a round of The 10+ tuned in to stretching and identifying fascia, nerves, connective tissue and opening joints. I also tuned in to relaxed balance and earth breathing. The 10+ are a marvelous set of exercises that seem to evolve and adjust as one ages. I've personally been doing them for 45 years and they are serving me well; They are as impactful to my overall health as HydroFlossing (water pick) is to my teeth and gums.

Next I did a Round (Taiji) tuned in to a profound connection with natures energies. 

Next I did a round of Anyo Walo (#8) and Sanchin Kata tuned in to the degree of confidence I'm developing in the detail and sequences of these forms. It's marvelous to experience. They present a lot of opportunity for maintaining agility in my 70's.

Next I did a round of Taiji Dao with my walking cane tuned in to the timing of my steps and the tip of my walking cane.

I finished with a Healing Qigong before returning to the house before the rain, thunder and lightning started.

Saturday Practice

 

It was yet another wash out sunrise. I shot this photo with my phone holding it just off the sand.

There were several groups of sea birds roosting at the water line this morning. There were lot's of birds in the air. I connected with the birds, the Atlantic and the horizon. The edge of the planet. Wow!!

The Details:

The sunrise was at 6:48, low tide at 7:47. It's 67 here at the house. There was no discernible wind. I did have several nosums (no-see-um's) buzzing around my face and neck. They were a bit pesky buy not bad enough to interrupt my practice. I was happy to have long pants and long sleeves on! Yay!!

It was warm enough to take my rain jacket off. It looks like showers today.

The Practice:

As soon as I started a round of The 10+, I was just starting #2 when I had a passerby (Kip) stop to ask what I was doing. I said Qigong. A conversation ensued. Kip is from Ohio and used to live in NSB 20 years ago.

I resumed my round of The 10+ tuned in to my ability to move through the entire round without pain. That is truly remarkable at 72! With gratitude and appreciation to all the teachers that have taught me the 'stuff' that I do daily. It's a powerful elixir!! Bow

Next I did a Round (Taiji - right side) tuned in to the feeling of every movement initiated by my mind, guiding my spirit from the top down and the bottom up. Releasing to expand in all directions. 

Traditional sayings:

"Hang the muscles

Open the joints"

"Muscle Down

Bone Up"

Next I did a round of Anyo Pito and Sunsu Kata tuned in to solidifying the correct sequence. During the parts that felt solid sequentially I focused on the quality of my postures. Frankly there were so many passersby (tourists mostly) that I found it very distracting and struggled to maintain my focus. It felt like an impromptu public demonstration. Most folks choose to ignore me and there were many that had their eyes glued to their phones. That paradigm is very common. People travel to the beach only to be preoccupied with their screens! Oy vey!!

Next I did a full weapons warm up using my Dragon Canes. They are heavy and rough on the hands. It's been a while since I've used them and I could tell. 

               My Dragon Canes are made of iron wood. A cherished gift from Master Ray Hayward

Next I did a double cane review; Arnis Basics and short sequences.

I finished with a Healing Qigong while returning to the house.

I did a full Home Gym session with dumbells, push-ups, TRX straps and Exercise Bands. 

I also did Staff work with my hardwood staff; A round of Staff warm ups and basics.

It's Daytona Bike Week over the next 10 days or so. Last year there were 1/2 million bikes, the majority were Harley Davidson's. 

I saw a group of  Harley's on the beach during yesterdays late afternoon walk. I'd suggest to stay off the soft sand guys! Those Harley's are not made for 'off road' activities.

Friday Practice - Day 8,281

About 20 minutes after sunrise the sun did break through the heavy cloud cover. It was one of those Yin/Yang sunrises. Heavy cloud cover to the north, less so to the south with the sun peaking through and opening in the clouds = Yin/Yang Sunrise.
 

The Details:

The sunrise was at 6:49, low tide at 6:54. It's 66 here at the house. It was initially another washout of a sunrise. Although the sun did break through the clouds eventually. There was a light breeze from the S S/E.

The Practice:

I started with a round of The 10+ tuned in to opening my body and enjoying the ability to move through them without pain of discomfort. These qigong exercises are wonderful when they are used prophylactically. Bow to GM Leung Kay-Chi for teaching them to me back in 1979, they have served me well. When I was teaching full time I used to do them multiple times per day. I'm down to once per day and they still work well. According to Dr. Leung towards the end of life (old age) they are super important. If you learned them from me and if you would like to stay healthy, I would encourage you to do them regularly. 

I enjoyed being able to do The 10+ pain free in my 70's! That's one of the goals in longevity training. Still being able to move your body pain free. There's a lot of luck and regular prophylactic exercise needed to have that experience. 

With gratitude and appreciation!!

Next I did a Round (left side) tuned in to a light energy at the top of my heads and the feeling of release in my neck and shoulders; Shoulders hanging like a suspension bridge. 

"Rub the neck on the collar" 

Next I did a round of Anyo Anim and Kusanku Kata tuned in to agility and opening up my hips with deep cross leg stances (Crane Stances) and deep zen dashi stances.

Next I used my dragon canes to do a round of Taiji Double Dao (Broadsword) again focused on agility and opening up my hips with deep cross leg stances (Crane Stances).

I finished with a Healing Qigong before heading back to the house.

I have a standing video chat with Jeff on Friday mornings from 8-9 am. I totally spaced it out this morning and was pleasantly reminded when my phone dinged at 7:50. We worked a bit on the stance work and angles in Anyo Anim (#6). We were on the same page.  

 

Thursday Practice

 

I could tell it was another washout of a sunrise. I decided not to take my camera rig and instead I shot this with my phone. It was pleasant otherwise. It did start to mist/sprinkle a bit towards the end of my routine.

The Details:

The sunrise was at 6:51, low tide at 6:05. It's 64 here at the house. It's forecast to shower this afternoon.

The Practice:

I started with a round of The 10+ tuned into opening my body, releasing the joints, especially my spine.

Next I did a Round (right side) tuned in to preserve a light energy at the top of my head.

" Rub the neck against the collar"

Next I did a round of Anyo Lima and Chinto Kata tuned in to the correct sequence in Chinto. There were a lot of distractions on the beach this morning during this phase of my routine. I struggled with maintaining my focus.

Next I did a round of Taiji Cane (right side) tuned in to the changes I'm making in Part III (follow through strikes after the whirlwinds) I've decided to keep the end of Part III original. I may change my mind after I acquire these changes. It's more challenging to change things that you've been doing for decades. It's important to go slow and be kind to yourself. Baby steps in the correct direction>>>>>>

I finished with a Healing Qigong before returning to the house. I needed to pick-up the house in preparation for Daisy Maid at 11 this morning.

You're as young today as you ever will be.......

                                                           Moonscape on the Beach

 Here's a few things that I've learned from my nightly oral hygiene routine:

Be  consistent

Do it

Develop the habit of 'doing it'

Don't over think it.

Just do it

As soon as negative internal dialog starts

Don't over think

Just do!

Consistency is the most important thing.

If you were to take 10 year off from oral hygiene you will be unable to make that up. 

You're as young today as you ever will be.

There's no time like the present to start anything that you would like to embody. 

You're as young as you will ever be! 

Today is the day to start. Whatever it is..Just do it!

 

Wednesday Practice

I went to the beach for sunrise practice this morning and I brought my Cannon (#1) and a tripod. I was glad I did. It wasn't a super colorful sunrise....But still!
 

The Details:

The sunrise was at 6:52, last low tide at 5:18. It's 61 here at the house. It was pleasantly warm on the beach which also means more tourists and locals too. It was pretty busy at 7 am.

The Practice:

After setting up my camera gear and snapping a few photos I started with a round of The 10+ focused on opening my body and enjoying moving pain free at 72! FYI - This stuff works IF you do it consistently. 

Next I did a Round (left side) focused on connecting to the horizon, counter balancing and noticing the difference between practicing on the beach compared to practice in my backyard. A very different experience.

Next I did a round of Anyo Anim and Wansu Kata tuned in to the overall quality of my movements.

Next I did a round of Taiji Dao (Broadsword) tuned in to the timing of the movements and the tip of the sword (Walking Cane). 

I finished with a Healing Qigong before gathering my gear and heading back to the house.

Tuesday Practice

 

With guests in the house and plans to drive to Blue Springs early I decided to forgo the sunrise and practice in the back yard again. I'm finding it very pleasant and productive and it fits into the lifestyle of having company. Magic Coffee Table!

The Details:

The sunrise was at 6:53, next high tide at 10:33. It's 57 here at the house.

The Practice:

I started with an abbreviated round of Th 10+

Next I did a Round (right side) focused on connecting to nature

Short work out this morning. I finished with a Healing Qigong and got ready for the drive to Blue Springs.

       Blue Springs - Excellent Manatee viewing this morning. There were 124 of them in the springs. 

The Untold History of Karate

Note: This is a really well produced documentary on the origins of Okinawan Karate but there are a lot of advertisements when you watch the entire piece. A lot!!

Monday Practice

 

Our house guests decided to sleep in after the super early and busy travel day yesterday. We were originally going to drive over to Blue Springs to view the Manatee's. So I had already decided to practice in the backyard. So I stayed with my plan.

The Details:

The sunrise was at 6:54, high tide at 9:58. It's 53 here at the house. 

It was 'see your breath' cold in the backyard at 7 am, but there was zero wind. I had to wear a ear flap hat and gloves to be cozy. The privacy and peacefulness was wonderful. The beach is kinda busy with beach walkers, joggers and cyclists out for a morning constitutional. Practicing on the beach can be very distracting, especially on warm days when the tide is out. I relished the privacy in the backyard this morning. 

The Practice:

I started with a full round of The 10+ focused on #6 'spiraling my spine' and the 3 Swings and Song Gong. 

Next I did a Round (left side) using a metronome set at 60bpm with two tones; 1 & 2 & 3 & 4 & etc.

Next I resumed the rotation of the Anyo and Kata that I taught at The Studio. This morning I was on # 3 (I missed yesterday because we went to Orlando Airport to pick up Genna and Ali.) I did a round of Anyo Tatlo and Seiunchin Kata focused on the quality of my movements and agility.

Next I used my collapsible Jian to do a round of Taiji Jian (double edged straight sword). Focused on the tip. I'm so used to doing this form with my walking cane (heavy and too long) it felt different with the super light collapsible Jian.

                                    A cherished gift from Master Ray Hayward. Bow!

Sunday Practice

 

Shot with my phone as soon as I got down to the beach. The sun is rising earlier and earlier. I'm not getting down there until the sun is already up. It was super clear this morning, beautiful in it's own way!

The Details:

The sunrise was at 6:55, high tide at 9:22. It's 53 here at the house

The Practice:

I started with a modified (less reps) of The 10+

Next I did a Round (left side) focused on the horizon and Nine Joint Harmony. I recited the Taiji Classics during Part I

I finished with a Healing Qigong before returning to the house to get ready to go to the airport to pick up Genna and Ali.

Note:

Genna and Ali fly into Orlando later this morning. They will be visiting until Friday. This may alter my posting to the blog. I'm going to try and keep my training and blogging consistent. Time will tell.

Saturday Practice

 

As soon as I arrived at the beach the sun started to rise above the horizon. I wished I had brought my camera and tripod, but alas all I had was my phone. The photo above is the way my phone saw it, without any post production. 

As the sun rises earlier and earlier I'm having an increasingly challenging time getting down to the beach before the sun comes up. I look out in the backyard in the morning to check for color.  Lately it seems that it's either totally cloudy and grey or super clear without clouds for the rising sun to 'light up'. Still.......Each sunrise is beautiful in it's own way.

Support your local sunrise!

The Details:

The sunrise was at 6:56, high tide at 8:45. It's 60 here at the house. It was a pleasant temperature for training on the beach. There was a mild W S/W breeze, the tide was coming up. I played push-hands with the Atlantic. I only had a couple of close calls; I kept my sneakers dry. Fun!!

The Practice:

I started with a round of The 10+ focused on the horizon and the natures energies.

Next I did a Round (left side) profoundly connected to the horizon, the rising sun and breathing in the sea mist. I bathed every cell in the sunrise/ocean qi. 

Next I did a round of Anyo Dalawa and Seisan Kata focused on quality basics and agility.

Next I did a round of Taiji Dao focused on the timing of my stepping and the end of my postures. 

Next I did Dao basics with my left hand

I finished with a Healing Qigong as I was heading back to the house.

Note:

I headed back to the house to upload a photo and write up this mornings practice for this blog. 

I'm finding the daily journaling of my practice experiences helpful. It sparks contemplation before, during and after the session.

I've getting a lot out of my regular late afternoon Beach Qigong Walks (BQW).

I've been getting to Nautilus Gym for strength training 2-3 times per week. Evidently I'm still able to build lean muscle mass. I takes a bit more effort in you 70's but it is still possible. Yay!

After strength training I've been using the gym's exercise room to practice Staff and Stick basics, weapons forms and Bagua Zhang, along with some bar and floor stretching.  

Friday Practice

 

By the time I finally got down to the beach the sun was already up. The first thing I did was to shoot the rising sun with my phone. 

I haven't seen much color from the house for days, so I haven't been bringing my camera rig. After a few washouts earlier this week and a few super clear (colorless) sunrises over the past few days. I've kinda lost my motivation to bring my camera rig. 

My phone seems to be doing and ok job and it's much easier to take with me and the processing at the house is easier. As the sunrise becomes earlier and earlier I've been having more difficulty getting down to the beach and set up 10-15 minutes before the sun rises. 

In my experience as soon at the sun is up, most of color is gone. 

The Details:

The sunrise was at 6:57, high tide at 8:06. It's 53 here at the house. I dressed medium but I did have my hood up and gloves on initially. The tide was still coming up, so there wasn't much beach to practice on. I did find some semi-firm sand to practice on. I just had to keep and eye out for the highest set of swells because the tide was still rising.

 Frankly I'm so used to practicing on the beach in unstable sand that I practically don't even notice it anymore (almost). My feet and left ankle seems to be able to withstand the instability this season. As long as it doesn't hurt I'd say beach practice is better for Zhong Ding. foot placement and leg/core strength. 

I suspect if I would  restart practicing Bagua Zhang in the loose sand regularly it would irritate my feet (plantar fasciitis) and ankles (achilles  tendonitis). 

These days I'm only practicing Bagua Zhang on more stable surfaces. Years ago I learned my lesson on that. Although I love to practice Bagua Zhang around the parking poles on the beach. My feet and left achilles tendon didn't like it. I find that if I practice Bagua Zhang on a stable surface using Lion Stepping and higher single leg squats I can get a really good round of Bagua Zhang in and not suffer the consequences. My idea is get healthier not un-healthier. Especially as I age....Duh!

I love practicing by the Atlantic Ocean, looking at the horizon. This morning marks my 104th Sunrise Beach Practice (SBP) this season. I started doing SBP's last season when I did a full 6 months of them. The difference is notable and difficult to convey. It's the experience of it all and the way it changes your personal frequency. If'n I could only bottle it! 

With gratitude and appreciation....

The Practice:

I started with a full round of The 10+ focused on feeling the result of 40+ years of consistently doing them. I highly recommend them to anyone interested in their health and or develop and maintaining martial skills.

Next I did a Round of Taiji  (right side) focused on "Stimulating my qi like the beating of a large drum and retaining the qi internally in calm contemplation." 

I also focused on noticing and using the counter balancing that's throughout the solo form. I've been regularly using the counterbalancing to assist my balance in the loose sand all season. But today I stayed focused on it and noticed how wide and deep my empty stepping has become. Without physical effort! So cool!!

Next I did a round of Anyo Isa and Nihanchi Kata focused on adjusting techniques and sequences. 

Next I used my dragon canes to do a round of Taiji Double Saber (Dao) focused on shoulder health and agility. 

I finished with a Healing Qigong before returning to the house.

I had a productive video conference call with Jeff from 8-9 (every Friday).

Jeff and I did a bit of work on Anyo Isa and Apat and Sunsu Kata.

Afterwards I went out back and reviewed the ending of Sunsu Kata; I did several iterations of the ending.

                                                                       Beach Art

Thursday Practice

                             A few moments before the sun appeared. Shot with my phone.

The Details:

The sunrise was at 6:58, high tide at 7:25. It's 50 here at the house.

 The tide was high and still coming up. It was cool but not windy. The beach was virtually deserted! Yay!!

The Practice:

The tide was coming up and there was very little beach to practice on. I ended up doing my warm up (The 10+) on the 'shelf' so that I was back and up enough to not get my sneakers wet. 

Next I did a Round (right side) on the beach (off the shelf) in sugar sand. It's a build up of wind blown sand from yesterdays wind. I'm used to practicing in loose sand and I'm unconsciously adjusting accordingly. 

Next I did a round of Anyo Walo and Sanchin Kata focused on quality basics, relaxed balance (zhong ding) and agility.

Next I did a round of the four Modern Arnis Cane Anyo (Isa, Dalawa, Tatlo, Anim) on right and left sides. 

I finished with a Healing Qigong before returning to the house.

Note:

I saw Marty (it's Thursday) and he stopped to chat for a few minutes. He also likes to get up and going early in the morning. I also saw one of the regular beach walkers. I see her regularly and we say hi and wave. I don't know her name yet, but I suspect that a conversation will eventually occur. In the meantime a wave and a smile has the correct energy. 

Connecting with other folks that like to get out to the beach at sunrise is helpful. It makes overcoming the inertia and difficulties (internal dialogue) that arise when you attempt to exercise on the beach as the sun is rising.