How to connect arm to core

 

Questions and observations of 2 students:

These are the courtesy of Master Stephen Hwa at the Classical Tai Chi Teachable.com, a streamlined course.

Helen A,

When I try to move my arms from my back muscles, as you recommend, I feel the muscle movement in my stomach area (core muscle?). Does this mean that I am doing the action correctly?

Master Stephen Hwa: You got it!! This exercise aims to connect arm movement to the back and the abdomen muscles so that eventually, you can use the energy of these muscles to power the arm movement.

Steve S.

Sir, what should you feel in the abdomen? As you push forwards, do you pull the core to the right? Or should it feel like your pulling the abdomen backward and to the right? Many thanks. Respect

Master Stephen Hwa: The important thing is to connect your arm to the core. Once you are connected, the forward push movement of your arm will teach how the abdomen should react. Once you are good at that, you can reverse the procedure by moving the core to move the arm forward. There is no simple way to explain how the muscle in the abdomen should move..

The waist turns on a radius

 Consider what Master Hwa is doing as the following paraphrase and analogy of his arm as "belt" moved from center. “Neijia” v. "Waijia” ; whether quarter, half, upper body turn: “It is known and practiced by all competent golfers, tennis players, etc. The strength and mass of the body is in its center, so it makes sense to begin and control motion at the waist. Consider this illustration. Hold one end of a long belt in one hand. Imagine that end to be the center of a circle, with a radius equal to the length of the belt. If you try to describe the periphery of the circle by using your other hand to move the free end of the belt, your efforts will be slow and awkward. However, if you leave one end to swing free, and merely flip the wrist of the hand holding the “center” end, the belt will swing around and around, smoothly and with great speed. Beginning at the center; returning to the center. Tai Chi is basically a conservative philosophy of motion. Conservative as in conservation. One of the priorities is simply to endure - energy flows in circles, always returning, never exhausted. This is a kind of thinking that we are beginning to understand as we foresee that in the future we may have exhausted the world’s once “inexhaustible” energy reserves. Tai Chi is also recycling of energy - and it demonstrates that for each of us our bodies can be a microcosm of the whole physical universe."

Lui, H. H.; Horwitz, Tem; Kimmelman, Susan. Tai Chi Chuan: The Technique of Power (Chinese Taoist Texts) . Cloud Hands Press. Kindle Edition.

Caveat Emptor re. Push Hands

Caveat of Push Hands  a video link

From a stranger who visited Master Hwa's Facebook page, "liked" it but then reacted with suspicion when I made a "friend request". He thought someone had "hacked" me as to why I had sent it. I explained I was Master Hwa's student.

In brief he said: "Hi Jim, sorry for any misunderstanding. Does Classical Tai Chi do Push Hands?"

If I could gain contact with him once again I would say "YES". I would add that the subject of Push Hands has a caveat emptor similar to buying a house for instance...responsibility for quality lies with the "buyer". I would then would add that the myriad of written material, video, Youtube, Teachable, and book mention it dozens of times. I would add that Tolstoy said it very well. But in a "nutshell" I say it is when he wrote about people who "don't know that they don't know". How can anyone who has not learned the Classical Tai Chi Forms ask that question? Because of the wealth of material on this caveat I would refer him to "Fajin, Part 1". I would say: Stand perpendicular at a perfect right angle to the floor, feet perfectly parallel and push the wall many times with your fist just as Master Hwa demonstrates. If you can honestly say you are not pushed backwards, losing your footing each and every time, then you can understand the "YES" answer I gave.

Understand the capability of "Dan Tien"

 Understand the capability of Dan Tien

I  don`t understand when using internal movement how do you keep your abdomen loose, or is that myth not true.(Maurice B.) 

I am finding the Tai Chi Walk difficult probably due to my having to break old habits with the Yang Style. But it is coming along. The step backward is awkward in that I find it hard to keep my buttocks tightly in and pivot at the same time. (Jim D.)

 Master Stephen Hwa:  The sit back move requires you to fully tuck in the behind by energizing the abdomen and at the same time you have to be able to turn at the waist with ease and with power to ward off opponent' s attack (see Figure 9). 

                                            Figure 9

The above examples illustrate that the Dantian has to be able to do multitasking. One has to understand that energizing the Dantian for certain move is different from tensing up the Dantian. Tensing or stiffening the Dantian immobilizes the entire section of that part of the body indiscriminately. Energizing is a selective utilization of certain muscle for a certain function. Energizing has the character of agility, sudden surge and ebb not static.

Even "tuck in", also called "stretch down tailbone" should be fluid in nature. So, even one is fully tucked in, one should still have the feeling of suppleness (pronounced "soong" in Chinese) at the Dantian. A simple picture of what is going on during the sit back and ward off movements mentioned above could be as follows: 

The tuck in move uses the Rectus Abdominis muscle, while the turning move uses the the External and Internal Obliques. Even though both muscles are next to each other in the same region, with the yin-yang training in tai chi, one should be able to use its distinctive feature independent of each other or in cooperation with each other. All those attributes mentioned above can be developed by practicing the Tai Chi Form. I have seen this among my students.

Why else a fist holding a Robin's egg?

 

Sifu Jim R: Here we are at the "World's best Tai Chi Studio". In light of Newton's 3rd law we know not to use "Ordinary force", aka external, muscle flexed, rigid, etc when we push. Here's refreshed information from Forum 10's discussion on the dan tien's energy/rigidity on not using Ordinary force. Here's how instead to use Fajin in "Peng/Ward off" when the concern is with the arm. Note that Master Hwa’s fist is not clenched, but the red shirt student’s fist is. Master Hwa maintains a small space in fist, like holding a “birds egg”, so now read why this is.

A student, Jim D. writes: I understand the utility of redirecting incoming force, but when blocking, how is it that the arm remains soft and subtle (so that we may listen) and not rigid as in external martial arts?

Master Hwa's response: In Forum 10, I discussed a similar question regarding the Dan Tien: you need to be energized yet not rigid. In short, the rigidity in an external martial art is indiscriminate, with every muscle in the arm stiffened up to the maximum. In tai chi, only the necessary energizing is employed. In addition, your blocking of the opponent's arm should use a force just enough to ward off his arm. If you use too much force, then it's no longer redirect but push back, and you lose the advantage of redirect. Therefore your ward-off move is very fluid and delicate. This redirect can only be achieved when you are not stiff or rigid.

Sifu Jim R: The above picture taken at the "world's best tai chi studio" is the "human version" of Master Hwa's following experiment:

Master Hwa: I have an experiment I want you to try: Try to press the back of your hand against, say, a door frame, just like you are blocking an opponent's incoming arm. Do you find that one side of your forearm muscle is energized while the other side of the arm's muscle is relaxed? Let me know your results.

Jim D. responds: I tried your suggestion to "press the back of your hand against a door frame" several times and had several different experiences. They are as follows:

*A tightening of the outside of my forearm and back arm.

*A tightening of the whole arm to include the forearm and biceps, and back arm.

Resistance from the door jam seemed to force me backward as I pushed forward.

These experiences seemed to be affected by the amount of pressure I applied.

Master Hwa's response: Your experiments showed three different cases, illustrating some very interesting points: 1. This sensation is the expected case. You should be able to block using only the outside muscle of the forearm(extensor) while the inside muscle of the forearm (flexor and palmaris) should be completely relaxed; in other words, you only use the necessary muscle to achieve the task. Your arm is still supple and responsive, and you can make a counter move with the arm very quickly. 2. Here you are tensing or stiffening your entire arm; the muscles in the arm are stiffening indiscriminately. The arm has a wooden feeling and does not respond very quickly. One could achieve this state very easily by clenching the fist. That is why Classical Tai Chi has no clenched fist in its form. 3. Here you are applying a force beyond what your body structure (rooting) could support, just like forward fa jin with the body perpendicular to the ground. When you apply a force there is an equal and opposite reaction force that needs to be absorbed by the ground through the body.

If the ground does not firmly support your body structure compared to your opponent's, your body will move instead of your opponent.

That is why I emphasized in the Overview Video that fa-jin is useful only when you detect an opening in an opponent's movement, such as taking advantage of his body's momentum or deficiency in his rooting and striking without any forewarning. It is not a move with brutal force but with fineness and sensitivity. That is why training a tai chi fighter is much more complicated than training an external martial arts fighter. I believe case 1. is the natural response. Case 2. is a learned habit-a bad habit at that. Nowadays, all TV and movies show martial arts with tight fists and muscles bulging on the entire arm. People get brainwashed thinking this is the norm. This bravado is purely for show. It will be hugely mistaken if one thinks this is the way to fight. Practicing tai chi will refine your natural ability to use only the right amount of force in the movements and not be affected by emotions such as fear and tenseness since the move is instinctive. If you try cases 1 & 2, you can sense how you do differently between these two situations.

Key Points in Square Form

 Key Points in Square Form

Key points on practicing Square Form:

 

1. To achieve internal movements, the body must have yin(stationary part) and yang (moving part) paired at the right place. Learning to set the yin-yang pair correctly, the first task is to learn how to set the yin part of the body correctly which is what Square Form trains you to do.  That is why Square Form looks robotic-when one part of the body moves the other parts of the body remain completely still. 

Therefore, in practicing Square Form the more robotic you look, the better. If you do not maintain the stillness while other parts of the body are moving, the objective of doing Square Form is compromised. You need to know that these yin-yang pairs practiced in the Square Form are embedded in the Round Form dynamically transforming from one yin-yang pair to another to give the effect of constant motion and continuity.  

 

2. Round Form should be played with continuity; while the Square Form should have a pause between each move. Make sure you make the most of this pause: Examine your body structure and see if everything is in the right place. You should enjoy the sensations of stretching, rooting, and energy. Prepare the next move so that the move is carried out with intent and conviction.

 

3. Be patient, pay attention to every little detail in the Form shown on the DVDs, or the online Teachable.com course and try to play it accordingly. Pay special attention to the footwork. Square form is a golden opportunity to get these choreographic details right. 

Hypothesis: Less flexible core has arterial stiffening

• • The links to these articles take the position that traditional exercise, "strength training," situps, weight lifting, etc., does more than "tone" muscles to the point where they look "firm"; one might even say "stiff."  The additional harmful effect of strength training might act to firm and stiffen arteries in the body. I will give information on how Tai Chi improves what is called "arterial compliance." If Tai Chi, in general, improves arterial compliance/flexibility, then Wu Style Classical Tai Chi uses a more direct method to make said improvements; it goes directly to the Core of the body, unlike the majority of Tai Chi methods. Classical Tai Chi, emphasizing "internal discipline" from the torso/core, can dynamically improve and is much more than skin deep. So what are the Major Arteries, where are they found? Well, there is the "Aorta," which is the largest in the body, and it connects to the left ventricle of the heart...located in the Core. There are the "Carotids," which are in the head and neck. There are "Aortic subdivisions, coronaries and subclavian" in the Torso...located in the Core.

    Studies in Europe compared the health of older adults who practiced tai chi and those who did not practice. Though the study did not directly test tai chi, it did find that tai chi practitioners' large and small vessels were more flexible ("Why Tai Chi Makes Sense for the Elderly," June 2012, Atlantic Monthly). And the more flexible the arteries, the better one's overall cardiovascular health generally is. Poor arterial flexibility is an independent risk factor for cardiovascular disorders— diseases affecting the heart and blood vessels. Stephen Hwa, Ph.D., is a Tai Chi Master who has repeatedly stated that "tai chi has to serve two purposes. It has to serve as a martial art and as a means to improve health." You can think of tai chi as a way to fight back against the effects of aging: losing flexibility, balance, and muscle strength.

     

    As a reference point for correct movement, Dr. Hwa used the example of the movement of children who use much more of their Torso for initiating action. He said when children use their arms or legs; the motion originates from the Torso, the strongest part of the body. He said the arms and legs should be treated as appendages, and they must be taught to move in coordination with and under the direction of the Torso.

    "As we start aging," according to Dr. Hwa, "less and less of our movements come from the waist and back. We hold our middle stiffly, and more of our movements originate from the shoulders and the hip joints. This stiffness of the Torso puts the onus for movement and actual physical pressure to move on joints, and we lose strength and mobility. Ultimately, we may stop using these areas of our bodies altogether. Atrophy then sets in, creating the major problems of aging."

    Note the statements about "...less and less of our movements come from the waist and back, ...hold middle stiffly..., ...pressure on joints, lose strength and mobility...

    One has to wonder how holding the Torso so stiffly increases pressure on joints and how it contributes to arteries' stiffening of arteries? All of this is correlated to growing older, so how does it not seem a simple matter to increase the amount of motion we make from the Torso? What is the best way to train this? Does all Tai Chi do this or only select versions? Do some do it better?

     

    "Poor trunk flexibility associated with arterial stiffening" 

    "Why Tai Chi Makes Sense for the Elderly";

    "Like Body, Like Artery"

    "With Tai Chi, Flexibility is more than Skin Deep."

    Some very streamlined teaching by a Master Instructor @Classical Tai ChiTeachable site

    Link to a video of the photo, "Internal Discipline training for young and old..."

    You can take lessons from Dr. Hwa online at Classical Tai Chi, Teachable.com, and see his plethora of information and videos at Classicaltaichi.com. 

  
  

  
  

Yin and Yang for neuromuscular control

 

On the subject of training neuromuscular control via "stillness and movement" of the body; the logic of which should appeal to anyone regardless of their thinking. Teachings from Master Hwa and Grandmaster Young, calligraphy by GM Young as it his own excellent calligraphy, picture courtesy of Dr. Lin Yi Maislin, GM Young's daughter.

"Most untrained people make moves instinctively, not aware how different segments of their body perform different functions in a joint effort to achieve the mission. One of the objectives of Classical Tai Chi is to teach how to identify and then perfect this capability.

Square Form is the first step to teach beginners to be familiar with the concept and practice of segmentation.

When one part of body moves (yang), the rest of the body is completely still (yin). As discussed before, to achieve internal movements, the yin and yang must be paired to form a junction at the right place in the torso. If there is any movement in the yin, the junction will be altered and result in an entirely different kind of move.

That is why when practicing the Square Form the more robotic look, the better. If one does not maintain stillness while other parts of the body move, the object of doing Square Form is compromised.

This is a drill to tune the neuromuscular control of the student. Most beginners cannot keep their neural signals focused on a narrow segment of their body. The diffusion of the signal creates unintended movements. This is called sloppy movements."

"Walk the Walk to Talk the Talk"

 

THEY SAY TAI CHI IS "INTERNAL"; BUT IT SOUNDS LIKE THEY ARE JUST "TALKING THE TALK" WITH "NEXT TO NOTHING" COST

Master Hwa addresses media and various entities as they frequently are "talking the talk" with no substance of "Internal" in his book called "Uncovering the Treasure" by Stephen Hwa, Ph.D. at Amazon.com. 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, there is talk of Tai Chi being "an internal martial art". However, in this report, I find that one is left to their own definition of what an "internal martial art" is and how to "get internal" is not made clear. The clinic says "Internal" Tai Chi is good for what ails you but what is the path to "Internal" Tai Chi?

Mayo Clinc on Tai Chi

Mayo Clinic on Tai Chi

Tai Chi is an "internal martial art" but how does one get "internal" if the explanation is a muddy path?

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 as a so-called Chi Kung where you cultivate your energy. The second component is a memorized sequence of slowly, mindfully performed movements that are a way of practicing self-defense movements. Then thirdly it 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 the heart rate. Patients ask what they can do for health, and Mayo suggests Tai Chi because it is holistic and might be applicable in several 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 Tai Chi must affect our physiology to accomplish all these wonderful claims. When I hear "physiology", I think, ah, my blood is pumping. This is fine, but what goes on "inside" and "internally" when I do Tai Chi? My blood is pumping, my nerves connect, 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. This is 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 story or even a byline for everything ever said or that will be said about Tai Chi, for example: "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, 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 tells 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 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 a science, what are the "rules" that each part follows? What is the logical structure that the rules follow? Finally, what is the calculated scientific reasoning behind the logical structure?

"External" for balance but at a price

 

"EXTERNAL" STRATEGIES FOR KEEPING YOUR BALANCE? (BUT AS WE AGE, THE WHEREWITHAL STRENGTH TO USE THEM DISSIPATES) As we age, we gradually lose our ability to balance because we lose "external" muscle strength, vision and sensory perception. I have felt the "INTERNAL" movement to keep balance kick in over 20 years of doing Classical Tai Chi. Researchers say we use these "external strategies," but what do/can you use if you become proficient in the "internal discipline" of the core? All of these "EXTERNAL MOVEMENTS" happen, and you are hardly aware of what you do. None of these use the body core, also known as the internal discipline to keep balance. So, unbeknownst to us and unaware, we resort to "external" movement. Yet, although you aren't aware, your core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance. What if you can improve your core movement by getting more proficient with your "internal discipline"? Viewed this way, it can lessen your risk of falling. Keep in mind that everyone at times accidentally begins to lose their balance.

HERE'S WHY I SAY "EXTERNAL STRATEGIES" "The researchers say we start to lose balance, then follow one of three strategies to keep from falling. All are attempts at getting our center of gravity back over our base of support. The "ANKLE STRATEGY." Ankle strategy works for minor upsets. We shift our center of gravity backward or forward by rotating our body around the ankle joints to bring it back over the support base. As an unsteady person, you may find yourself doing this while waiting in line or standing still for a long time. The "HIP STRATEGY." Hip strategy helps avoid the more serious upsets. We move the hips one way or the other to regain balance. When we bend the knees to brush our teeth or wash our hands, we shift the hips over our base of support. We may also find ourselves shifting our hips at more difficult times, as when we begin to tip sideways or perhaps when we are blinded, as in taking a polo shirt off our heads. The "STEPPING STRATEGY". The stepping strategy occurs when we stumble or are pushed backward. We take several quick steps forward to get steady."

"What if this guy is right and I can get proficient at "internal movement," won't I have the "two birds" in one hand that way?

Charles Press and Donald H. Blough. BALANCE. Xlibris. Kindle Edition.

Tai Chi has 2 purposes

 

Here's why I wrote that much Tai Chi is nothing more than "choreographed yawning":  I worked for the U.S. Customs Service and studied Wu Style as a "knock em down and drag em out" martial art in Toronto.  I found out (in a roundabout way) that the Wu family name is "Ng" in Manchurian.   My supervisors at the Peace Bridge in Buffalo said that someone named Ng was there with a dozen Chinese Canadian people who had swords in the trunk of their cars. He said that Mr. Ng said he knew me, and I expected him to demo at the "Y." I said to ask him if he uses the Chinese name Wu which fortunately was the case. Customs was concerned because there was a BOLO for an "Ng" mass murderer in Canada.

I'm not a diplomatic teacher, and that sometimes turns people I can make no apologies, and I am not diplomatic here. There has been too much belittling of Tai Chi, and I explain that below. I teach students also to check their reasoning in Tai Chi. My teacher does not pussyfoot with me either; he calls me on it when my reasoning is wobbly or way off. We both have also explained in the video and in great detail why there is great reasoning behind video learning over classroom learning. I have also written of my own experiences in learning from his videos.

When you read my blog and Facebook in-depth, I think you'll find the raison d'etre of Classical Tai Chi is not stress and inner peace. Many things call themselves Tai Chi but are merely exercise or "wine and cheese" excuses to socialize...they are not Tai Chi. In my experience, those so-called Tai Chi's all cut corners in the learning. Take out movements here, take out moves there, pretty soon it does not resemble its original purpose.  You do all that cutting of corners, and the whole logical structure collapses. There has been way too much of that.

In my experience, stress relief is "perks"; however that comes with much, much time, not a fad of the month club. The reason for Tai Chi's existence is to enable one to attain longevity while living like a young person ( while living in the springtime of one's life). These benefits do not come overnight.

Many people don't think Tai Chi is a martial art. Young Wabu (my teacher's teacher) was a top-notch martial artist when he met Wu Chien Chuan. Young was already a Master of Pekkwar Monkey Boxing and versed in numerous other external style martial arts. He was notable in Hong Kong. Young told my teacher that he could not mount an attack against Wu because Wu would keep him off balance. That is Tai Chi as a martial art.

I talk to many people who not only don't think Tai Chi is a martial art; they run the other way when you tell them it is. There are many byproducts of the original Tai Chi purpose:  Tai Chi for seniors, Tai Chi for spiritual growth, Tai Chi for stress relief, Tai Chi for idiots (name of a book on Amazon), Tai Chi for arthritis, Tai Chi for Fibromyalgia, Tai Chi for kids, etc. is there any wonder why people think that way? I am a martial artist, but above all, I'm here to "right the Tai Chi ship,"  not cater to Heinz 57 varieties of Tai Chi.

Tai Chi has to achieve two purposes, be there for martial ability and be there for health. It comes from martial artists; for instance, members of the Wu family were bodyguards in the Imperial Palace and officers in the Manchurian Banner Guard. BTW, "Ng" is Manchurian. They learned from the Yang Family (martial instructors of the emperor's family), Yangs learned from Chen Family.  Wu Chien Chuan (bodyguard/soldier) was the teacher of Young Wabu, the teacher of Stephen Hwa, who is my teacher. I am the teacher of those present and past students who wanted the art for martial arts and health purposes.