Correct practise of Qigong can produce many benefits, but what level of practice is right for you?
There are many versions of standard Qigong sets like the Baduanjin or Eight strands of the silk brocade. In our classes we start with basic versions and then teach you how to modify the movement to get the best results. Different hand positions, deferent breathing cycle, different focus or a more difficult or easy version of the same drill. Which is right for you? We have to see you to say, and it should change when you are below par or in better health.
The version shown below is one way to perform Draw Bow, there are others.

Whether you practice for Martial arts or health, as Nei Jia (Internal School) practitioners today, we are in many ways treading in the footsteps of our ancestral forefathers.  When we practice the long hand form we are making the very same steps Wu Quan Yu (1834 – 1902) and Wu Jian Quan (1870 – 1942) made in their practice. Indeed they were replicating the same steps that their teachers Yang Lu Chan and Yang Ban Hou taught to the Imperial guards. 
The Qigong forms go back even further, some authorities suggest as much as three thousand years, others that it predates written records. The reason these practices have continued through out the millennia is that they are effective, Martial arts are pragmatic, there is no room for something that does not work. 
As a pre requisite to any martial practice the establishment of a strong healthy and flexible body is an essential requirement. That is why  even today, so many tread the path and follow the way, the goals may be different but the steps are the same.

Below are some tips to help you progress a little each day.                         

1. Set aside time to practice every day, even if it is only a little.
   
2. Stand in the poses, and learn to relax, the more you do, the better it gets.
   
3. Practice one or two movements until you know them well, then add more.
   
4. Practice the movements first, breathing normally, to remember the sequence.
   
5. Practice the breathing separately, while visualising the movement.
   
6. Use “wasted” time: i.e. waiting for the kettle to boil, practice while you wait.
   
7. Do not expect progress every day, rewards are not always immediate.
   
8. Stretch daily with Qiong: try Ba Duan jin or Kai Men if you are new.
   
9.  Before going to sleep, relax by visualising the forms you practice in detail.
   
10. Enjoy your practice!
    

Slow Down.
 Breathing can transform your sense and experience of time, lending you a feeling of space and control when everything seems too much. By using your breath you can help to slow down time and make your transition from one activity to another more significant and effective .

Take 3 long, slow, deep breaths. Feel your breath flowing in and out of your abdomen. Allow yourself to experience the natural rhythm of your breath. Take the time to notice how it grounds you.

The more you tune into yourself with this technique, the less harried you feel. Slipping into this still space ‘in-between’ what you did a moment ago and what you will do in the next moment gives your body time to catch up with where your mind has taken you.

You feel calmer and more centered. That allows you to experience a sense of satisfaction for what you have accomplished – letting you know what you do is enough.

Now you are ready to shift your focus to a new place of attention. Transformed by the quality of your experience in time, you engage in what’s next…and remain in control of what you can control.

 Have you ever wondered why we have the Wu Chi posture at the beginning and end of every Tai Chi Chuan form? it is to achieve exactly that same sense of separation, that time to acknowledge that something is over, and something new is about to begin, it is a moment of preparation and celebration.
Make your life a richer experience, slow down

Good practice and happy easter to you all
Keith and Gloria

Many people believe that regular exercise of Qi Gong and Tai Chi Chuan will keep you strong, flexible, and less prone to seasonal disorders such as colds and flu.. Others practice for the many benefits to mental health, part of Tai Chi's fame as an stress-busting practice.
We try to balance this traditional view with a sound scientific understanding from a bio-mechanical and biological perspective.Before we talk about the training syllabus in any detail, it is worth saying that people come to Tai Chi for many reasons, some for health and fitness, some for relaxation while some come to learn a martial art, many have no clear goals at all. 

Our goals as teachers are clear:

To teach a Tai Chi Chuan practice routine that is accessible to a wide range of abilities. using elements from the traditional form which enhance balance, coordination, strength and endurance, correct alignment, and relaxation.

As a beginner, you learn the basics of the WuDang Style Tai Chi Chuan short hand form at your own pace, and supplementary exercises and drills to develop essential attributes and understanding..

Beginners syllabus

Baduan jin Qigong  - 8 simple exercises to practice at home.

Standing in Wu Chi Posture - for awareness, relaxation and visualisation.

Seven Star Step Tui Shou – for balance, stamina, posture and focus.

Square Short hand form – Coordination, structure, and the sequence of the form.

Round short hand form - Flow, coordinated breathing, and relaxation.

You can read more about our beginners syllabus in the next instalment of road to the temple. 
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