Newsletter #86 - October 2008
-- From me to you, Dr Paul Lam
-- Some Essential Principles for Seated Tai Chi for Arthritis, Jef Morris, Master Trainer
-- Some Essential Principles for Seated Tai Chi for Arthritis, Jef Morris, Master Trainer
-- Tai Chi Week in Massachusetts, June 2008, Janice Webber, physiotherapist
-- Watch, Listen, and Follow….A Tai Chi Progression, Mady Borofsky
-- Watch, Listen, and Follow….A Tai Chi Progression, Mady Borofsky
My recent highlight was a visit to New Zealand to conduct the Tai Chi for Diabetes Workshop. New Zealand is one
of the most beautiful countries with equally beautiful people. While I was there I was interviewed by Radio New Zealand and the Diabetes Association of New Zealand. You can hear my Radio New Zealand interview here.
of the most beautiful countries with equally beautiful people. While I was there I was interviewed by Radio New Zealand and the Diabetes Association of New Zealand. You can hear my Radio New Zealand interview here. Last week another highlight was to have both Tai Chi for Arthritis and Tai Chi for Osteoporosis Workshops in Sydney. Many people contributed significantly to make all three workshops so successful. I would like to thank all the master trainers, instructors and co-ordinators for their support. For all participants: Thank you for spending quality time with us. Be sure to check out the workshop photos here.
The theme of this month’s newsletter is “Deepening your Tai Chi”. The attraction of Tai Chi to me are the many layers of depth. Like exploring a lotus flower, inside each petal there is more beauty from within. I have been striving to deepen my Tai Chi over the last 30 plus years, the journey is like climbing a beautiful and mystic mountain. As I get to a higher level, the view becomes more serene and the air fresher. As my Tai Chi progresses, I find it more enjoyable and more beneficial to my health. People learn in different ways, some learn best by concentrating on one area and others by working from different aspects. We climb that mountain in different ways but which ever way you choose, I believe it will be just as enjoyable. It is useful however to have a road map because you will get there faster and safer. In this newsletter, Jef shares his perspective on deepening Tai Chi through seated practice, Farid, on the other hand, has a different approach. You can read my article about how to improve Tai Chi from here.
Enrolments for the January 2009 workshop in Sydney are filling up rapidly. If you have decided to attend please enrol as early as possible. Contact us if you would like more workshop information or brochures.
I will be leaving on my workshop tour this month to Sweden and USA and look forward to catching up with many of you. Please note that both the Exploring the Depth of Tai Chi for Arthritis workshops in Ivoryton and Kansas City are fulled booked. Registrations are still being taken for the Morristown, NJ workshop.
In this newsletter
• Jef Morris tells us the different methods he use in applying essential principles to seated Tai Chi for Arthritis.
• Farid talks about his personal experience in Tai Chi enhancement. He touched on three topics: learning, practicing and adopting Tai Chi principles.
• Janice discovers how the flow of Qi has given relief to her back pain.
• Ruptured discs in Mady’s lower back started her on Tai Chi three years ago and she hasn't looked back. Share her experience.
November's theme will be "Tai Chi for Diabetes". The world's first study on this program will be published on October 3, 2008. Watch out for this report and other enlightening contributions from our regular and not so regular writers.
This Month’s Special:
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Tai Chi for Beginners
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The 24 Forms
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The Combined 42 Forms – Vol. I & II
This package includes DVDs for beginners to advanced.
Tai Chi for Beginners is not only ideal for beginners, it also contains a teaching system for Tai Chi Instructors. Available in six languages (Chinese, English, French, Spanish, German and Italy).
The 24 Forms is the world’s most popular forms which is the logical progression from the beginners program.
The Combined 42 Forms has features of four major Tai Chi styles, namely Yang, Chen, Sun and Wu. It is a well composed advanced set often used for international competition.
Buy the package of 3 DVDs and you will receive 30 % discount. A discount of 40% applies if you are one of my Tai Chi for Health certified Instructors. Please indicate in the comments section the date and location of your last certifying workshop to qualify for the 40% discount. Limit of one per customer. Click here for more information or to place your order.
October 25 - 26, Stockholm, Sweden
Tai Chi for Arthritis, Exploring the Depth workshop
Tai Chi for Arthritis, Exploring the Depth workshop
October 31 - November 2, Morristown, NJ, United States
Tai Chi Arthritis, Exploring the Depth workshop
Tai Chi Arthritis, Exploring the Depth workshop
November 17 - 18, Kansas City, MO, United States
Tai Chi 4 Kidz Instructors Training Workshop
November 22 – 23, Miami, FL, United States
Therapeutic Tai Chi Instructors’ Training workshop
Therapeutic Tai Chi Instructors’ Training workshop
December 7 - 8, Orlando, FL,United States
Tai Chi for Back Pain, Instructors Training
Tai Chi for Back Pain, Instructors Training
For more information about these and other workshops conducted by my authorised master trainers, go to the Workshop Calendar
Paul Lam, M.D.
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Some Essential Principles for Seated Tai Chi for Arthritis
Jef Morris, Master Trainer, Miami, FL, USA
Jef Morris, Master Trainer, Miami, FL, USA
Seated Tai Chi practice allows us to focus on some of the Essential Tai Chi principles, which are not always as apparent when we practice the standing and walking forms.
apparent when we practice the standing and walking forms.When practicing seated Tai Chi we can focus on the Essential Principles of being rooted with the feet, powered by the legs and controlling our movements with our waist, while we are moving in the same or opposite directions. This will improve the well being of those who have limited ability to stand, or can not stand at all. At the same time it will help the instructor’s ability to teach these principles in the standing or sitting forms.
Let me give you two examples on how to apply these Essential Principles while practicing seated Tai Chi for Arthritis:
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Commencement of Tai Chi for Arthritis
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Wave Hands in the Clouds
When seated make sure the participants are sitting upright, or if needed, resting so their back is supported in an upright posture by the chair. The key observation is the participants feet are directly under their knees, to allow subtle compression, as they push their feet against the floor while moving.
Commencement of Tai Chi for Arthritis
To initiate the commencement of Tai Chi for Arthritis, press the feet against the floor as the wrist is pulled upward to the level of your heart. Relax the pressure of your feet against the floor, as you drop your elbows downward in front of you.
Press your feet against the floor, as you pull your elbows back with equal and opposite force. Maintain the downward pressure of your feet as you pull your wrist up again. Keeping the downward force in your feet, push your elbows forward and at the same time pull your chin slightly backward to maintain your upright posture. Then release the pressure of your feet against the floor, as you relax your elbows, and palms, into a prayer position.
Wave Hands in the Clouds
To initiate the turn while seated, press the right foot against the floor and at the same time pull the left knee slightly back, you will find your waist turning. You will find the participants may need to do this several times turning left, and then right, before adding the hand movements. When adding the hands to this movement, initiate the changing of the hands by pressing the feet down to push the lower hand up.
The application of being rooted in the feet, powered by the legs and controlled by the waist becomes clearer while practicing Waving Hands seated. Applying this will increase awareness in your standing practice. While seated, just turning the shoulders without turning the waist is not a safe way to move for those at risk.
The application of these Tai Chi Essential Principles while seated, will improve overall circulation, increase flexibility, and develop internal strength. This is of great benefit for our participants and for our own Tai Chi.
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How I Enhance my Tai Chi Experience
Farid Abou Haidar, Master Trainer, Sydney, NSW, Australia
1. Learning forms I enjoy
2. Practice regularly to improve my form and depth
3. Adopt Tai Chi principles in to other areas of my daily experiences
Farid Abou Haidar, Master Trainer, Sydney, NSW, Australia
1. Learning forms I enjoy
2. Practice regularly to improve my form and depth
3. Adopt Tai Chi principles in to other areas of my daily experiences
1. In the early days of my Tai Chi experience I thought the more I learnt the better, these days I am more focused on exploring the depth of the forms I have already learnt and I am very selective about learning new forms. What ever stage you are at my advice is enjoy the forms you are learning and be grateful for their benefits. It is also important for me to respect my teacher, for me that simply means having a teacher who is genuine and giving.
When ever I take anything on I always ask myself can this enhance my life and can I use it to enhance the lives of others? With Tai Chi I have found the answers to be yes and yes. However if you don’t already feel this way just do a little research of your own and you will be pleasantly surprised. Most advanced Tai Chi practitioners I have talked to tell me that the number of forms one learns is not the key to improving your Tai Chi; in fact this can be wasteful and, in the early stages of learning, may slow down your progress. Learning Tai Chi forms is the first step and can easily stand alone as an effective, accessible and enjoyable type of exercise.
However, it is the integration and development of Tai Chi principles that creates the depth and allows one to enhance and truly appreciate their Tai Chi experience. I met a Tai Chi teacher at Dr Paul Lam’s Annual Tai Chi Workshop in Sydney Australia, he had been practicing Tai Chi for over 15 years and was currently teaching many styles. He told me that in his personal practice his main focus was Tai Chi principles and at the moment he was only using the 24 forms yang style. He felt that the depth of his Tai Chi had improved greatly using this method.
When I reflected on this conversation it occurred to me that I actually do this in my own training and find that I am then able to transfer the depth in to other forms I practice and teach. For further information on Tai Chi principles please click here.
2. How often and how should I practice?
The simple answer to this question is it’s up to you. Over the years I found how often and the way I practice changes with experience. There are many variations I have experienced through my own practice and the routines of others e.g. 3x1hour per week, 15 minute a day, 15 minutes in the morning and 15 minutes at night and so on. The amount of practice depends on your experience, motivation and goals. I currently do 3x40 minute scheduled sessions where I work on the forms and depth of the Sun 73 and Chen 56 forms. I also do what I call random energizers these can be 5-15 minutes and could happen twice a day or twice a week and they can be any where and can consist of practicing a short form like Tai Chi at Work or Tai Chi for Arthritis or just some Qigong exercises.
The simple answer to this question is it’s up to you. Over the years I found how often and the way I practice changes with experience. There are many variations I have experienced through my own practice and the routines of others e.g. 3x1hour per week, 15 minute a day, 15 minutes in the morning and 15 minutes at night and so on. The amount of practice depends on your experience, motivation and goals. I currently do 3x40 minute scheduled sessions where I work on the forms and depth of the Sun 73 and Chen 56 forms. I also do what I call random energizers these can be 5-15 minutes and could happen twice a day or twice a week and they can be any where and can consist of practicing a short form like Tai Chi at Work or Tai Chi for Arthritis or just some Qigong exercises.
As a mater of fact my last 10 minute energizer was a combination of Dan Tian and reverse breathing on a flight from New Zealand to Australia twelve hours ago. How you practice is also personal. During the early learning stage you may need to focus on your form and slowly integrate Tai Chi principles one at a time. As your Tai Chi grows the principles will play a greater role in your practice, in my own practice at the moment the main theme is focus or Jing .One thing is certain consistent practice will reap greater rewards.
3. Adopting Tai Chi principles in to daily events is a must, I find this not only improves my Tai Chi but it also enhances the way I interact with my environment. To grow your Tai Chi effectively you need to be focused on the present, you need to develop a balanced point of view. We reach out and cultivate (sense) the experiment we are about to encounter we bring it closer to explore and make it meaningful and then we put forward a balanced response no more no less.
3. Adopting Tai Chi principles in to daily events is a must, I find this not only improves my Tai Chi but it also enhances the way I interact with my environment. To grow your Tai Chi effectively you need to be focused on the present, you need to develop a balanced point of view. We reach out and cultivate (sense) the experiment we are about to encounter we bring it closer to explore and make it meaningful and then we put forward a balanced response no more no less.
If you think about most Tai Chi forms you will discover this to be true. I find everyday events to be like a Tai Chi form. When I have good posture I breath smoothly focus on what is really happening and make decisions that work for me and the people around me I am happy and more successful in achieving my goals. I believe that Tai Chi principles enhance my everyday experiences. I also believe the more I use Tai Chi principles the better my life gets.
So learn enough to keep you interested no need to over do it. Practice regularly, knowledge is more valuable when you use it. Go for depth the real value of Tai Chi comes from integrity the principals and making them a part of your day to day life. Tai Chi is an expression of nature that can be benefited from and enjoyed at what ever level you are at.
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Tai Chi Week in Massachusetts, June 2008
Janice Webber, physiotherapist, Dartmouth, NS, USA
Janice Webber, physiotherapist, Dartmouth, NS, USA
I just wanted to share a few things that happened as a result of Tai Chi week. I had driven down to the venue and arrived with a very sore and cranky back. I was glad to have the car as walking was not a great activity.
arrived with a very sore and cranky back. I was glad to have the car as walking was not a great activity.I continued with the Tai Chi – was doing the Sun 72 in depth. I started to work on doing the form much slower as advised by Dr Lam. Things continued to be sore and cranky until the last day.
We were practicing and I noticed that my back pain was less. When we did the demo, I felt like I had become one with the flow of Qi in the Tai Chi form and the pain was gone.
I thank Dr Lam for your information on slowing down the form. It has been working very well at keeping the back open and not tightening so much.
I have been continuing to work with the form in this slowed down version. It continues to surprise and excite me with the changes that are occurring with my back.
I am looking forward to sharing this with my classes which start again in Sept.
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Watch, Listen, and Follow….A Tai Chi Progression
Mady Borofsky, Gig Harbor, WA, USA
Mady Borofsky, Gig Harbor, WA, USA
Three years ago, I ruptured two discs in my lower back. Following surgery, I went to physical therapy. Months later, I was still experiencing daily pain. I felt limited in my usually active lifestyle. I went to the back surgeon’s physician’s assistant and he suggested that I try Tai Chi. He had heard that it could help improve back pain.
was still experiencing daily pain. I felt limited in my usually active lifestyle. I went to the back surgeon’s physician’s assistant and he suggested that I try Tai Chi. He had heard that it could help improve back pain. I relentlessly researched Tai Chi classes in a 60 mile radius of my home. Nothing! So, my husband and I went to the public library to see if there were any DVDs available on Tai Chi. We checked out 5 DVDs, each one done by a different Tai Chi expert. After viewing 4 of the DVDs, none of them were produced in a way that was conducive to learning. Of course, the 5th was Dr. Paul Lam’s, Tai Chi for Beginners DVD. I literally jumped up and down with excitement after watching this DVD. I learned the movements, and the little bit of qigong that is on the DVD.
I looked at the offerings in the next level, and thought I was ready for the intermediate step. My back was strong and pain free. The 24 Form looked interesting. Of course, Tai Chi had begun to be my raison d’être. I lived, breathed and slept it. Every morning I couldn’t wait to spend my hour warming up, practicing my qigong and my Tai Chi and finishing with my cool down exercises.
However, nothing prepared me for the discipline and perseverance it would take to “learn” the moves and sequence of the 24 form. I diligently stopped, started, rewound, forwarded, stopped, started, rewound, and forwarded this poor DVD over and over again for months to learn how to execute the moves. I then decided to go to the advanced level, again, because I assumed that was the next step. I ordered the 42 Form. I must say, if I thought learning the 24 Form from the DVD was difficult, the 42 Form was mind-blowing. I played that DVD over and over again for months. I often wished I could fast-forward my learning ability, but, unfortunately, I am not a DVD, just a slow learning older adult.
Two years after having viewed the Tai Chi for Beginners DVD for the first time, I had learned the 24 and 42 Forms. At least, I thought I had. I then decided it was time to attend a workshop somewhere, to have a Master Trainer assess my ability and to do my Tai Chi with a group. I live in Gig Harbor, Washington, and a Tai Chi for Arthritis I and II workshop was being held in Gresham, Oregon in April of 2008.
Again, I was totally unprepared for what I was about to experience. The 3 day workshop for me was transformational. I realized that I had learned the external moves to some degree because of Dr. Lam’s incredible DVDs. However, I was missing so much. I was humbled. I wasn’t at the advanced level; I wasn’t at the intermediate level. I was and will always be slowly learning all that Tai Chi encompasses.
It was an entirely different experience doing Tai Chi with a group of 17 and being mentored by the likes of Troyce, Robin and Jenny. The energy that is created when we are moving as one is silently explosive. Pearls of wisdom were shared…Tai Chi is rooted in the feet, bursts through the legs, commanded by the waist and flowers in the hands through the spine.
I just came back from the weeklong workshop in South Hadley, MA. I had a “reunion” with the man I had spent 2 years with (O.K., so he was on those DVDs that I spent so much time learning from). It was confirmed that he is not only a Tai Chi genius but, at the same time, an outgoing, friendly, sharing leader. He has designed an organization that is built on the foundation that everyone can enjoy the health benefits of practicing Tai Chi for Health. He has given birth to an extended international family. As one young attendee at the workshop said, Dr. Lam has created a “health revolution”. I’m proud to be part of the family and the revolution.
People ask me how I could have possibly learned all that I did from the DVDs without learning and practicing with others. Anything is possible if you are determined to achieve your dream. I will teach Tai Chi for health in my town so that others will have the opportunity to take my class and share in the wonder of this ancient martial art. However, they will all use the DVDs to enhance their practice. To me, my Dr. Paul Lam DVD collection (which keeps growing) will hold a special place in my mind/body/spirit. Thank you, Dr. Lam
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Humor, Laughter and Radiant Health
by Dr. Bob McBrien
Harvard University offers an interesting psychology class that draws over 1,000 students each time it is offered. Titled, “Positive Psychology and the Science of Happiness,” the subject matter includes investigating healthy humour and its contribution to well-being. Since psychology has become a bio-psycho-social-spiritual field of study, humour has been identified as a critical ingredient to our quality of life, both personal and in our relationships. To read more about the science of happiness go to the article in the Harvard Crimson here.
by Dr. Bob McBrien
Harvard University offers an interesting psychology class that draws over 1,000 students each time it is offered. Titled, “Positive Psychology and the Science of Happiness,” the subject matter includes investigating healthy humour and its contribution to well-being. Since psychology has become a bio-psycho-social-spiritual field of study, humour has been identified as a critical ingredient to our quality of life, both personal and in our relationships. To read more about the science of happiness go to the article in the Harvard Crimson here.
Remember, it was Victor Borge who said, "Laughter is the shortest distance between two persons."
Once again we look to the innocence of children to enjoy non-toxic humour and the delight we experience when we laugh.
Once again we look to the innocence of children to enjoy non-toxic humour and the delight we experience when we laugh.
Elementary school children responded to a request to finish famous sayings with these answers:
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An idle mind is..................The best way to relax
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A penny saved is....................... not much
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Laugh and the whole world laughs with you, cry…...and you have to blow your nose
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If at first you don't succeed.........get new batteries
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Don't bite the hand that.............. looks dirty
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Better to be safe than..............Punch a 5th grader
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END OF NEWSLETTER
Warning: Dr. Lam does not necessarily endorse the opinion of other authors. Before practicing any program featured in this newsletter, please check with your physician or therapist. The authors and anyone involved in the production of this newsletter will not be held responsible in any way whatsoever for any injury which may arise as a result of following the instructions given in this newsletter.
Warning: Dr. Lam does not necessarily endorse the opinion of other authors. Before practicing any program featured in this newsletter, please check with your physician or therapist. The authors and anyone involved in the production of this newsletter will not be held responsible in any way whatsoever for any injury which may arise as a result of following the instructions given in this newsletter.
Ask Dr Lam - you can ask me anything about tai chi here.
