Enough Pain to Quit

 

                                                     

Square Form

an instruction video

 

Welcome!

 

Subject: 

 Why the Square Form Practice is the Ultimate Shield Against Knee Pain (Chondromalacia Patellae, which is what I suffered and was diagnosed with after doing “other tai chi” for only 1 1/2 years, in, ahem, 19_ _.)

Hi everyone,

Ever wonder why Classical Tai Chi Square Form is so meticulous, distinct, and block-like? It isn't just an educational blueprint—it is a highly scientific shield for your joints, specifically designed to prevent chondromalacia of the patella (runner's knee).

Chondromalacia of the patella, as a Sports Medicine M.D. told me, is caused by the kneecap tracking out of alignment, grinding against the cartilage, softening it, and creating pain. Pain enough to want to quit all Tai Chi. This usually happens due to two errors: knee buckling (inward twisting) and over-extension.

Quite honestly, Master Stephen Hwa is the only teacher out of 5 over the “other tai chi” first 25 years to now in the second 23 to give empathy and explicit attention to how, why, and what my stance is doing. Sadly informative, but he visited me and visited the “other”.  In a conversation, he confirmed what I had painfully learned. No one corrected beginners when it was obvious their derrières were sticking out all over the place. A setup for knee injury!

Here is exactly how the Square Form fixes this:

No Simultaneous Twisting and Loading:

In the Square Form, we never turn the hips while transitioning weight across a bent knee. Weight shifts and rotations are strictly separated. The knee stays safely locked in its "hinge" plane.

Flawless Tracking:

Because every step has a clear beginning, middle, and end, we can consciously verify that the kneecap's center is pointing precisely toward the toes. This balanced tracking stops cartilage wear dead in its tracks.

Offloading Joint Pressure to the Core:

By cultivating internal discipline and using quarter-body mechanics, we learn to move from our core and hips rather than relying on our knees as brakes or levers.

Let's keep paying close attention to the stillness, that “pause” between  transitions this week. It is exactly where your knees are being protected and rebuilt!

Happy training,

Jim

Form and Martial Intent "Golden Rooster Stands on One Leg"

Master Stephen Hwa speaking of the Form and Martial Intent of "Golden Rooster..." movement/posture 76 and 77 (Round Form) of Classical Wu Style at a workshop 2011, Buffalo, NY. One should keep a desire to deliver the internal power externally through the hands, arm and feet here, whatever the movent is.  I contrast Master Hwa's instruction of the Round Form with his "description" of the Square Form below. The Round Form video link is below where I also annotate  the instruction:

Video Form and Martial Intent "Golden Rooster Stands on One Leg"

Description of movements (Square Form) 76. Left Golden Rooster on One Leg 左金雞獨立
Posture 76 - Left Golden Rooster on One Leg 
 As the weight is transferred to the left leg, the left hand rises
to face-position, fingers pointing forward
 Right side of body turns left, rotating on the right heel, right
arm straightens to mid-position
 Right heel rises and right palm rotates to face up
 While right leg moves forward and left, the left hand lowers to

77. Right Golden Rooster on One Leg 右金雞獨立
Posture 77 - Right Golden Rooster on One Leg
 Right foot moves to empty step position and right hand moves to
mid-position while left palm rotates up
 Right toes push to the ground
 As the weight is transferred to the right leg, the right forearm
draws the right wrist under the left elbow
 The upper body rotates left and becomes centered
 The left foot moves forward in a kicking motion, while the right
forearm positions the right hand at face-position, palm facing
front
 As the right forearm draws the right wrist under the left elbow,
the left hip lifts the left leg

Delivering AND receiving force can help OR harm your health

Master Hwa tells me that he receives a lot of discussion after people see his DVD’s and the Youtube videos.  During a recent workshop he talked a bit about this and the question which seems to be central to the discussion:  “Can I incorporate internal discipline into MY form”?  I have “incorporated” some great deal of what he said on that subject in this blog and it is almost verbatim.

“Can I incorporate internal discipline into MY form”? Now there is a question that shows practitioners want to get into the real “nitty-gritty” of the movements and not just have ethereal discussions or talk of whether MMA can beat Tai Chi, etc.   He also talked about this with me when we shot the DVD called “ Tao of Martial Applications”.  

The conclusion is one really cannot “incorporate”, like some have asked this , even those who do Wu Style.  At the time of the initial discussion on the DVD, we really did not pinpoint why you cannot do this. Why can’t one incorporate internal discipline into other people’s forms?  

He tells me that  when he  wrote the book  “Uncovering the Treasure” and  he had to rethink this discussion,  he  found that you really have to have the correct body structure to incorporate the internal discipline into other people’s forms. The reason why people cannot do this is that they have the wrong body structure.

There is also a misunderstanding of not only what is wrong with their structure but also what is  the most important component of the  body structure. This most important component  is the forward lean and it is really central to the discussion.  It is so important to your health that  one has  to constantly insure the body structure is correct. Outside practitioners do it  with the body perpendicular and the spine is compressed too  much.  The correct way is to lean and stretch out the body. 

He wants all of us students to experiment with  variations from this leaning posture.  One variation is certainly bending your back and making yourself perpendicular. Now you do not have the stretch.  Another variation is to turn your rear foot, like most practitioners do, 90 degrees to the side.  You do not have the stretch here either.  Another variation is to raise your rear heel.

As I do these experiments (very carefully) myself I am reminded of my many early days of studying “Yang” Style, “Taoist” Style.  In those studies, I recall vividly and somewhat painfully how my knee pains were a result of turning that rear foot 90 degrees to the side. It seems now as it did then that this conclusion was not a result of “rocket science”.  Yet, there seemed to be no teachers who would agree with me.  Perhaps it did not bother those teachers who had started Tai Chi when they were 6 years old.   One wonders how long they can continue down that path however.  Like the great dancers who started (turning out the feet) when they were young and speak now in their middle age of aches and pains in the joints.  I have met a few who tell me they are grateful for this  body structure where one does not turn out the back foot.

Sorry, I digress but  the second point besides the stretch is that the body weight has to really be on the front foot during the forward lean.   If you shift back a little bit, you lose some of the stretch.  So with all of these slight body posture variations, you will not achieve the result.

  

Also, we usually start going to this posture from a sitback posture.  If we do not lead into the leaning posture correctly, we do not achieve the stretch.  To lead correctly, the front foot pulls with the abdomen pushing in to itself, the “internal discipline” of the movement.  Once you reach the endpoint, you naturally have that stretch.  A variation of this is to do it incorrectly by pushing from the back foot and you will not reach the “endpoint” correctly.   The corollary is when you have the stretch, you feel like your body is connected as well as stretched from the top of the neck to the heel.   You feel that you have no break in the stretch, when you stand perpendicular, you have a break in the small of the back.

Now when you are stretched like this and there is a force coming at you that force will go down to the ground without absorbing in the middle of the body.   If you are perpendicular, the force will absorb in the middle of the body and likely hurt your back. Also, if you hit someone from leaning and stretched, the rebound force will go through your body and into the ground, not so if you stand perpendicular.  So the stretch becomes/is the indicator that your body is the right posture for both delivering and receiving the force.

This is really more important for the health viewpoint, this forward stretch.  If you give more work through stretching thusly, lower back problems will gradually improve.   If you tuck your chin in , you also stretch your cervical vertebrae.  It is good for cervical spine problems to stretch in this manner.

 So this is almost a central theme that you will be able to have your energy transfer from the neck down to the heel.  The energy can flow through the middle of the body without stopping at the spine. This will just transmit all the force to the ground.  Do you see how this lean is such a very important component of the body structure?

Good exercise but it is not Tai Chi

How do you remove the martial side of Tai Chi and still train Tai Chi?  How do you remove the internal of Tai Chi and still have Tai Chi? There is a real inconsistency here that no one has ever managed to resolve for me.   How do you present Tai Chi without giving coherent and comprehensive reasoning for it being internal?

How do you say that what you do is for "health" minus martial intent in the light of many Tai Chi masters, living and dead who with martial intent lived to ripe old age in the springtime of their lives?  Witness, Grandmasters Young Wabu, Master Stephen Hwa.  How do you resolve an obvious conundrum in being proficient in Tai Chi by not being able to articulate and demonstrate why what you do is internal?

Why put people off by telling them "what we do is for health, not for fighting"?  How do you say "knowing the benefits a punch is doing for your heart and back" is more valuable than as you say "I'm not interested in learning how to punch someone"?  How do you "project" energy from your arm by visualizing your heart for instance?  It seems to me that certainly  in one sense that we are talking about the same thing but from "external" and not "internal" perspective.   That thing is "martial intent" or the lack thereof. How do you justify telling me that what you do is the only thing "good for health" and that what I do is merely learning to punch people?

Apart from sparring under relatively controlled conditions and doing "external" Tai Chi, I cannot remember the last time I "punched" someone during Tai Chi. How would you justify making cutting motions with a knife for  health purposes only while ignoring that the "intent" of a knife is to cut something?  How do you explain the fact that one has to know which part of their arm and in this case the fist where the internal energy has to be moved beyond ("to project").  This is called martial intent.  How do you tell me you have "intent" when what you do is not internal movement to begin with?

Take a look at about 48 seconds into this video.  VIDEO  You will see an annotation at about 50 seconds which talks about Yin/Yang and junction. How do you stretch out your arms to full extent in a "punch", with the  arms really to the lateral sides of the body without intent and say that it is "internal"?  Try this experiment which is somewhat based on what you see Master Hwa doing.  "Punch" ahead of you in the air by flexing your arm back and forth at the elbow, elbows out to the side or even pointed downward, extend the arm fully each time as you see him do.  He is talking about the "junction" being at the shoulder in this one. You can do it really fast, flex/extend......... Pretty easy right? That is an "external" movement, the junction is at the shoulder as well.

  Now hold one arm directly in front of the "centerline" of your body, elbow down and arm not extended yet as though you are going to punch.  Master Hwa does this and moves the arm with no flexing at the elbow, just a stationary part and a moving part using the core only.  We will experiment a little differently. Try to extend/flex, extend/flex as fast as you did "externally" with  your arm fully  in front of the body as he does, keeping those guidelines in mind.  Junction is now at the core and try to do what Master Hwa did, just extend/flex at the elbow very fast with arm in front as he does. Pretty difficult yes?  The reason you cannot extend your arm, "straighten" it without some difficulty, is because you are "engaging" your core muscles, abdomen and back.

One cannot do "internal" and external at the same time.  You can do one then do the other but the two cannot operate at the same time.  In this event, one would have to setup the parameters for external (elbow and arm not directly in front of centerline and more toward lateral sides of body) to successfully be able to extend the arm fully and easily once more.

What is behind these true internal movements that Hwa demonstrates other than martial intent to project internal energy? How does moving arm at shoulder junction benefit your back, spine, heart, etc.?  If real internal only comes from such structure, alignment, and projection as I have outlined then how can you begin to say what you do is even good Tai Chi and not just merely good exercise? What is "internal" about holding your arm to the side and flexing it at the elbow?  So what is the problem with using "martial intent" considering that what one does is not Tai Chi to begin with?  In any event with those parameters in mind, you cannot have intent without internal already in place. Reason is very simple and since it is not Tai Chi unless it is internal,  do you have it?

The point is not the "benefits" but how one gets the benefits

The march to publish more books, start more classes, develop more styles of Tai Chi is on the increase.  In these videos about Tai Chi at the Mayo clinic for instance there is talk of Tai Chi being "an internal martial art".  However, I find that I am  left to my own definition of what an "internal martial art" is and how to "get internal" is not made clear. Clinic says "Internal" Tai Chi is good for what ails you but what is the path to "Internal" Tai Chi?

Tai Chi is "internal martial art" but how do I get "internal"?

The  Clinic states that: " it  incorporates Tai Chi into physical medicine and rehabilitation and it does this because it has several components such as meditation so called Chi Kung where you cultivate your energy, second component is a memorized sequence of slowly, mindfully performed movements that are a way of practicing self defense movements, then thirdly brings this all together in push hands, a sort of slow moving  dance that you do with another person to practice the movements that you have learned in situations where you might have your balance being challenged".  Essentially, it was introduced because studies suggest it is  good for what ails you because it does not raise heart rate.  Patients ask what they can do for health and Mayo suggests Tai Chi because it is holistic and might be applicable in a number of areas.  Meditative aspects can help with cultivating equanimity under stress.   How does it do this "internally", how can I learn to "internally" achieve this?

One has to think that the Tai Chi must affect our physiology in order to accomplish all these wonderful claims. When I hear "physiology" I think, ah, my blood is pumping.  Well, this is fine, but what goes on "inside", "internally" when I do  Tai Chi? My blood is pumping, my nerves connect with each other, isn't it amazing how my nerves connect back with my brain.  However, with no understanding of how this complexity does this, it is  as if to say:  "Well, I'm standing and moving with another person in this "internal" martial art called push hands with my balance being challenged, so all you nerves you need to boost up my brains understanding so I do not lose my balance".  

Media, as you know, has a byline for everything ever said or that will be said about Tai Chi.  "For hundreds of years people have practiced the Chinese martial art of Tai Chi for its many health benefits. Researchers who study Tai Chi say it can help reduce blood pressure, decrease anxiety, improve flexibility and much more. For these reasons, some doctors at Mayo Clinic have embraced Tai Chi and are teaching it to their patients."

Remember we are still talking about "internal" martial art. The "Doctor" says "very slow motion", the patient says "just the relaxation helps with aches and pains" and phrases it like a question.  The "reporter" says "Yin and Yang, it brings opposites into balance". What does that statement mean in terms of how I can learn to do that, internally?  "Balance is found through meditation, and pushing against one another." The Doctor says "what you are learning to do is to maintain central equilibrium, that center of gravity, that sense of yourself in the world and your environment". What is the significance of this in terms of how to achieve "internal"?  In addition to bringing about balance, Tai Chi can improve your health in many ways, how does one learn to  do this "internally"?  If the famous clinic is telling us of all the benefits, then are we to accept this "internal" at face value?  It seems to me that there is a complexity here about "internal" that is not being talked about.  In such complexity,  any scientific  institution or individual for that matter who talks of potential benefits should not only  explain the elements of the "internal" discipline but also explain the elements in terms of how to "internally"  achieve the benefits.  As science, what are the "rules" that each element follows?  What is the logical structure that the rules follow?  Finally, what is the calculated scientific reasoning behind the logical structure?