Tai Chi: Health for Life

339 Pages·2006·11.09 MB·English

by  Bruce Frantzis

Tai Chi: Health for Life
Why It Works for Health,
Stress Relief and Longevity
Bruce Frantzis
~
BLUESNAKE BOOKS
~
BERKELEY.CALIFORNIA
Copyright© 2003, 2006 Bruce Frantzis
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or
transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise,
without the prior permission of the publishers.
Published by
EnergyArts, Inc.
PO Box 99 Fairfax, CA 94798-0099
and
Blue Snake Books
Blue Snake Books are distributed by
North Atlantic Books
P.O. Box 12327 Berkeley, CA 94712
The following trademarks are used under license by EnergyArts, Inc. from Bruce Frantzis:
Frantzis EnergyArts® system; MasteryWithoutMysterl; Longevity Breathing® program;
Opening the Energy Gates of Your BodiM chi gung; Marriage of Heaven and Earth™ chi gung;
Bend the Bow™ spinal chi gung; Spiraling Energy BodiM chi gung;
Gods Playing in the Clouds™ chi gung; Living Taoism™ collection; Chi Rev Workout™; HeartChi™;
e.~A4TM
Cover design: Meagan Miller; with revisions by Lisa Petty, GirlVibe, Inc.
Printed and bound 'In the United States of America
PLEASE NOTE: The practiceofmartial artsand the meditativearts maycarry risks. The instructions and advice
printed in this book are in not any way intended as a substitute for medical, mental or emotional counseling
with a licensed physician or healthcare provider. The reader should consult a professional before undertaking
this or any other martial arts, movement, meditative arts, health or exercise program to reduce the chance of
in'luryor any other harm that may result from pursuing the instruct'lons and advice presented in this book. Any
physical or other distress experienced during or after any exercise should not be ignored, and should be
broughtto the attention ofa healthcare professional. The creators and publishersofthis bookdisclaim any lia
bilities for loss in connection with following anyofthe practices, exercises and advice contained in this book,
and their implementation are at the discretion, decision and risk of the reader.
ISBN 13 978-1-58394-144-7
The Library of Congress has cataloged the earlier printing as follows
Frantzis, Bruce Kumar.
Tai chi, health for life: how and why itworks for health, stress relief and longevity /
Bruce Kumar Frantzis.
p. em.
Previously published Hammersmith, London, UK: Thorsons/Harper Collins,
2003, under title: The Big book of tai chi.
Summary: "Bruce Frantzis' comprehensive gUide reveals why tai chi is effective at helping millions
improve their health, relieve stress and reverse the effects of aging, and helps advanced students upgrade
their practice and beginners choose the appropriate style and teacher."-Provided by publisher.
Includes bibliographical references and index.
ISBN 1-58394-144-4 (trade paperl
1. Tai chi-Therapeutic use 2 Health. I. Frantzis, Bruce Kumar. Big book of tai chi. II Title.
RM727.T34F73 2006
613.7'148-dc22
2005032083
2 3 4 5 6 7 8 9 / 12 11 10 09 08
Contents
Dedication xiv
Author's Note xv
Acknowledgments xv
Foreword: Getting Older; Feeling Younger, by Diane Rapaport xvii
Prologue: The Campaign for Graceful Aging: ATaoist Manifesto for Change xxv
Chapter 1: What is Tai Chi? 1
The Meaning of Tai Chi Chuon 3
The Meaning of Toi Chi 3
Chinese Pronunciation and Spelling 3
Chinese Cosmology 4
The Meaning of Chuan 5
The Integration of Toi Chi and Chuan 6
The Meaning of Chi (Subtle Energy) 7
Taoism-The Original Religion of China 8
Taoism's Literary Traditions: The IChing, Lao Tse and Chuang Tse 9
Taoist Energy Arts 12
Chi Gung 14
The Different Branches of Chi Gung 15
The Differences Between Tai Chi and Chi Gung 16
Conclusion 17
Chapter 2: Traditional Chinese Medicine: the Roots of Tai Chi's Health Benefits 19
How Traditional Chinese Medicine Defines Health 21
The Primary Importance of Chi Circulation 21
The Mind and Body Are Composed of Chi 22
Physical Health 23
Emotional Health 23
Psychological Health 24
vi Tai Chi: Health for Life
Spiritual Health 24
The Philosophy of Chinese Medicine 25
Maintain 26
Enhance 26
Heal 26
The Eight Branches of Chinese Medicine 26
Chinese Medical Principles and Tai Chi 29
Balancing Yang and Yin Chi 29
Chi and Bodily Fluids 31
The Five Elements and the Seasons 32
Conclusion 33
Chapter 3: How lai Chi Improves Health 35
Why Tai Chi Is Done in Slow Motion 36
The 70 Percent Rule in Tai Chi: An Essential Principle 37
Body Movement 39
Improved Muscle Use 40
Increased Range of Motion in the Joints 40
A Good Leg Workout 40
A Two-Stage Tai Chi Exercise for Working the Legs 41
Body Support 44
Tai Chi Massages Your Internal Organs 44
Give Your Liver a Helping Hand 45
Stretching the Body 47
Reducing Pain in the Back, Neck, and Shoulders 48
The 70 Percent Rule for Recovery 49
Spinal Trauma 50
Postoperative Recovery 52
Pain Management 52
Recovering from Injuries 53
Concussion 53
Whiplash 53
Twisting, Turning, and Spiraling 54
Contents vii
Regulating the Movement of Fluids in the Body 55
Blood Circulation 56
Lymph Circulation 57
Cerebrospinal Fluid 57
Increased Breathing Capacity 57
Good Biomechanical Alignments 58
The Importance of the Kwa 60
Increased Chi Flow 61
How to Release Stagnant Chi 62
Chi and the External Aura 63
Missing Body Parts and Phantom Pain 64
Chi Flow and the Lower Tantien, the Door of Life, and the
Great Meridian 64
Conclusion 67
Chapter 4: How lai Chi Reduces and Manages Stress 69
Practicing Moderation: Tai Chi's 70 Percent Rule 71
High Performance and the 70 Percent Rule 72
The Dynamics of Relaxation 73
Physical Relaxation 73
Neurological Relaxation 74
Emotional Relaxation 75
How Tai Chi Can Help Overcome Anger 76
Mental Relaxation 77
Energetic Relaxation 78
Understanding the Effects of Tension and Chi Blockage 79
Spiritual Relaxation 80
The Dynamics of Stress 81
The Eastern View of the Downward Stress Spiral 83
The Negative Stress Cascade 85
The Western View of the Dynamics of Stress 87
Type A Personalities: Preventing Burnout and Increasing High
Performance 90
viii Tal Chi Heaitr- fcc Life
Tai Chi and Mental Health 90
Why Healers Need Tai Chi 91
Tai Chi and Post-Traumatic Stress Disorder 92
Conclusion 92
Chapter 5: lai Chi and Longevity 95
Starting Tai Chi After Age Fifty 97
Tai Chi's Special Benefits for Practitioners Over Fifty 98
Physical Balance 99
lowering and Regulating Blood Pressure 101
Improved Circulation 102
More Functional Biomechanical Alignments 103
Better Sleep 103
Increased Flow of Chi 104
Tai Chi's Social Benefits 104
Better Sex from Youth to Old Age 105
light Weightlifting Training for Older People Using
Traditional Weapons 106
Tai Chi for the Very Old 106
Conclusion 107
Chapter 6: lai Chi's Benefits for Different Groups of People 109
Tai Chi for the Young 109
Tai Chi for People in their late Teens, Twenties, and Early Thirties 111
The Benefits of Tai Chi for People Who Work 111
Sedentary Office Workers 112
Carpal Tunnel Syndrome and Other Repetitive Stress Injuries (RSI) 113
Managers and Executives 116
Other Professionals 117
Physical laborers 119
Athletes, Dancers, Gymnasts, and Yoga Practitioners 119
Tai Chi for the Overweight 122
Tai Chi for People with Disabilities 125
Contents ix
Hearing and Visually Impaired People 125
People with Neurological Conditions 125
Wheelchair Users 125
People with Mental Problems 126
Conclusion 127
Chapter 7: lai Chi for Physical and Emotional Self-Defense 129
How Tai Chi's Slow Movements Create Fast Fighting 130
Tai Chi as an Effective Martial Art 131
The Difference Between Internal and External Martial Arts 132
Seven Stages of Learning Tai Chi as a Martial Art 135
Practicing with Traditional Chinese Weapons 137
Straight Double-Edged Sword 138
Broadsword 139
Poles 140
Spears 141
Canes and Sticks 141
Push Hands 141
Push Hands Helps Manual Laborers Prevent Repetitive Stress
Injuries (RSI) 142
Fixed and Moving Push Hands 144
Is Tai Chi the Best Martial Art for Self-Defense? 145
Do You Have to Learn Self-Defense to Get the Health
Benefits of Tai Chi? 147
Emotional Self-Defense 148
Tai Chi's Value for External Martial Arts Practitioners 149
Tai Chi's Value for Older Martial Artists 149
Conclusion 150
Chapter 8: lai Chi and Spirituality 1S1
How Tai Chi Touches on Spirituality 152
Will the Practice of Tai Chi Conflict with My Religion? 154
Meditative Movement: Secular Tai Chi 155
x Ta; Chi. Health for life
Secular Tai Chi Can Build a Foundation for Meditation 156
Secular Tai Chi Can Help Meditators of Any Spiritual Tradition 156
Taoist Moving Meditation: Taoist Tai Chi 158
Exploring Non-Duality: Understanding the Underlying Nature
of Opposites 159
The Taoist Tai Chi Tradition 160
Achieving Maturity 162
Finding Inner Stillness 162
Exploring Spiritual Morality 163
Inner Alchemy 164
Taoist Tai Chi's Meditation Techniques 164
From the External to the Internal: Progressing from ling (Body)
to Chi (Energy) to Shen (Spirit) 165
Resolving Blockages by Transforming or Dissolving Energy: The Fire
and Water Schools of Taoist Meditation 165
The Cyclic Nature of the Three Treasures Wing, Chi, and Shen) 166
Finding Spirit 167
Spiritual Relaxation 168
Connecting to Your Essence and the Tao 168
Taoist Tai Chi and Spiritual Stress 169
The Causes of Spiritual Stress 169
Spiritual Stress and the Elderly 170
Spiritual Tension Can Result in Poor Health 170
Taoist Tai Chi Requires Regular Practice 171
Conclusion 171
Chapter 9: Choosing alai Chi Style 173
Tai Chi's Five Major Styles 174
The Yang Style 176
The Wu Style 176
The Chen Village Style 176
The Hao Style 177
Combination Styles 177
Contents xi
Secret Styles 178
Westernized and Non-Traditional Tai Chi 178
History of the Tai Chi Styles 178
Large, Medium, and Small Frame Styles 181
Long, Medium and Short Forms 184
The Relative Advantages of Short, Medium, and Long Forms 184
How Long Does It Take to Do a Form? 186
Push Hands 187
The Best Style for Improving Health and Managing Stress 188
The Best Style for Beginners 188
Why Learn Tai Chi Instead of Another Discipline? 189
The Best Style for People Over Fifty 190
Conclusion 190
Chapter 10: Beginning Students: What You can Expect to Learn 191
Realistic Expectations 192
Tai Chi: Levels of Complexity 194
Body 195
Energy 195
Spirit (Mind) 196
What You Can Expect to Learn 196
Learning to Practice with Moderation: The 70 Percent Rule 198
Body Alignments 200
Learning Tai Chi Sequences 202
Coordination 203
Protecting your Joints 204
Challenges that Beginners Normally Encounter 205
The Challenges of Learning Large and Small Frame Tai Chi Styles 206
Breathing 207
Learning Strategies for Beginners 208
Practice Strategies for Beginners 209
Conclusion 210
xii Tai Chi. Health for Life
Chapter 11: Intermediate and Advanced Students: What You Can Expect to Learn 213
The Greater the Challenge, the Greater the Rewards 214
Integrating the Three Treasures 214
Body 214
Energy 215
Spirit 215
More About the 70 Percent Rule for Experienced Students 216
The Transition from External to Internal Movements 217
Internal Movements 218
External and Internal Stretching 219
Taoist Breathing 221
Coordinating Movement with Breath 223
Circularity 223
Twisting, Spiraling, and Turning 224
Subtle Energy: Chi Development 230
Simple and Complex Chi Development 231
Gross to Subtle 232
An Example of One Kind of Progression in Chi Development 233
Chi Flow and Tai Chi Movements 234
The 16-Part Nei Gung System 235
Opening and Closing 240
Separate and Combine 243
Fa Jin-Projecting Power 245
The Tai Chi Classics 246
How to Practice for High-Level Performance 248
How Much, Where, and When to Practice 249
High Performance Teachers 250
Conclusion 251
Chapter 12: Choosing aTeacher 253
Benchmarks for Beginners 255
Credentials 256