Hello Everyone,
I hope you had a good Christmas and New Year and managed to find time to keep up your practice of Tai Chi and Qigong.

Term 1 begins week commencing Monday, 3rd February. If you are not an enrolled student but would like to learn Tai Chi please contact me on 0434847524.

This year is the Year of the Wood Snake. For those of you not familiar with the Chinese
calendar, below is an brief explanation:

The Snake is is one of twelve creatures which make up the sixty year cycle. Why sixty years?
Each year we have a different symbolic creature and every twelve years the element relating to
each symbol changes. There are five elements, Wood, Earth, Fire, Metal and Water. Therefore the Year of the Snake will have a different element when it next occurs.

​People born in the Year of the Snake share many of the Dragon’s attributes but tend to be more
restrained and prefer the subtle qualities of life. Snake personalities generally are reflective,
organised, alert and wise. They are not particularly sociable (unless being charming gets them
what they want). They can however on occasions be jealous, obstinate and devious. Those born
in the Year of the Snake are especially suited for occupations in research, law and academia.

For those of you born in 1965 the Year of the Wood Snake is your year. As Wood is related to
Spring and renewal, this year should be a period of growth and prosperity. Beauty and harmony
will be your companions and the Wood Snake will be in the best physical and mental form.
So what of the rest of us. This year it may be prudent to back away a little from tense
situations and review schemes which may not be running smoothly. Patience is the key to
success and those who are content to allow events of progress naturally will do well.

​Traditionally the Snake is said to be inventive, therefore scientific breakthroughs are likely.
Socially the serpent is said to have good taste and a sense of elegance, which will be
evident in the arts of fashion, media and music.

​While Wu Chi is sometimes interpreted as ‘doing nothing’ this is not accurate.   When standing in Wu Chi we: 

• Stand with feet approximately shoulder width apart with feet parallel.  
• Lift through the Bai Hui (crown of the head) with chin tucked slightly under.  
• Eyes can be half closed or closed. 
• The tip of your tongue rests behind the top teeth connecting a circle of energy, known as the ‘micro-cosmic orbit’. 
• Relax the neck and shoulders and place your hands on the lower dantian to bring your focus to your centre before lowering them to your sides.    
• Hips and pelvis are relaxed, sinking the tail bone. 
• Knees are soft and slightly bent and weight evenly distributed between the feet, relaxing the toes. 

 
If you cannot stand for long Wu Chi can be practised in a sitting position with hands resting in your lap. 

Wu Chi should be practised every day for a few minutes before practising Qigong or Tai Chi. If you are going to have a busy day Wu Chi will help relax and focus both mind and body even if things don’t go according to plan

Wu Chi and Tai Chi are interconnected concepts within Taoist philosophy, although they  represent different aspects.  Image from From Wu Chi evolved Tai Chi (Yin and Yang)
 
Wu Chi (Wuji) meaning "Ultimate Void" or "Primordial Emptiness," is the state of  undifferentiated potential from which all things arise.  It is often shown as an empty circle (infinity) signifying the boundless and formless state of potentiality. Tai Chi is shown as the broken circle (Yin and Yang) and represents the harmonious balance and interdependence of opposing forces. 

Wu Chi is an important stance in both Qigong and Tai Chi.  It is the quiet time before the form begins and is rooted in Taoist philosophy, particularly the idea of harmonizing with the natural flow of the universe (Tao). The Wu Chi pose incorporates body position, breath,  visualisation and mental focus.  Wu Chi breathing is slow and deep and focused on  breathing through the dantian. Slowing and deepening the breath helps relax both mind and body.  
 
Tai Chi, on the other hand, translates to "Supreme Ultimate" and symbolizes the dynamic  interplay of Yin and Yang. 
 
In the practice of Tai Chi Chuan (Taijiquan), we seek to embody the principles of Tai Chi, which include harmony, balance, and the cultivation of Qi (vital energy). While Wu Chi is the philosophical foundation that underpins these principles, Tai Chi Chuan involves physical movements that aim to express the dynamic equilibrium of Yin and Yang in a martial arts context. 
 
Both Wu Chi and Tai Chi emphasize the integration of mind and body. Wu Chi represents the primordial state of potentiality from which we can draw upon during Tai Chi practise to achieve a state of balance, relaxation, and mindfulness.  Both concepts have deeply  Influenced by Chinese culture, philosophy, and martial arts. Tai Chi, in particular, has  become globally recognized for its health benefits and meditative aspects, drawing upon Taoist principles of Wu Chi to promote physical and mental well-being. 
 
In essence, Wu Chi serves as the philosophical foundation underpinning the practice of Tai Chi Chuan.  It emphasises the unity, balance, and interconnectedness of all things before the manifestation of dualities such as Yin and Yang. Through the practice of Tai Chi, we aim to embody these principles in both physical movements and spiritual cultivation.

Several of our classes will be learning or refining the Lohan Qigong through terms 3 and 4. Qigong is an ancient art of breathing, combined with mindful exercise.
Qi means energy or life force, this force is present in everyone from birth to death. All Tai Chi forms must have the Qigong element within, otherwise it is just exercise.

When we are born we receive energy from our parents but this dissipates over time. Fortunately as we grow we receive energy from the food we eat and the air we breathe. In practising Qigong exercises we help improve our concentration, breathing, awareness and posture, while at the same time improving sleep and general well-being.

The origin of the Lohan Qigong dates back many hundreds of years. Legend tells us that the Buddhist monk, Bodhidharma settled at the original Shaolin Temple at Sung Shan around 520AD. He created three forms of exercise. Mind power meditation, the muscle and tendon strengthening exercise (Yi Jin Jing) and the marrow and blood purifying exercise. The Lohan, in its original form was said to cultivate the three treasures—Qi (vital energy) Jing (essence) and Shen (spirit or vitality). The traditional forms were characterised by strong but graceful movements and static postures. They provided the essence and base for many other ‘internal’ and ‘external’ martial arts.

With regular practise Qigong helps to strengthen the internal organs, improves the function of muscles and joints, and promotes postural awareness. The traditional Lohan has been adapted for our modern lifestyle by Grandmaster Gary Khor, who trained extensively at the Shaolin and it is this form that we teach.

The Lohan DVD and music can be purchased from the Australian Academy of Tai
Chi and Qigong. If several of you would like either I can order for you.

(Abstract available online at https://pubmed.ncbi.nlm.nih.gov/12966613/)
 
Title: Effects of tai chi exercise on pain, balance, muscle strength, and physical functioning in older women with osteoarthritis: A randomized clinical trial
 
Authors:
Rhayun Song, Eun-Ok Lee, Paul Lam, Sang-Cheol Bae
 
Objective. Twelve forms of Sun-style tai chi exercise have been developed specifically to reduce the pain and stiffness, and improve quality of life for people with arthritis. This randomized study examined the changes in pain, stiffness and physical functions (ability to do daily tasks) in older women with osteoarthritis (OA) at the completion of a 12-week tai chi exercise program. 
 
Methods. 72 patients with OA were randomly assigned into 2 groups. 22 experimental subjects and 21 controls completed pre- and post-test measures over a 12-week interval. Outcome measurements were physical symptoms and fitness, body mass index, cardiovascular functioning, and perceived difficulties in physical functioning. The independent t test was used to examine group differences. 
 
Results. Compared to the control group the tai chi group had 35% less pain, 29% less stiffness, 29% more ability to perform daily tasks (like climbing stairs), as well as improved abdominal muscles and better balance.  No significant group differences were found in flexibility and upper-body or knee muscle strength in the post-test scores. 
 
Conclusion. Older women with OA were able to safely perform the 12 forms of Sun-style tai chi exercise for 12 weeks, and this was effective in improving their symptoms, balance, and physical functioning.
 
Author affiliations:
Rhayun Song, RN, PhD, Associate professor, Soonchunhyang University, 
Eun-Ok Lee, RN, DNS, Professor, Seoul National University, South Korea
Paul Lam, MD, Family physician, Tai Chi teacher, and conjoint lecturer, University of NSW, Australia
Sang-Cheol Bae, MD, PhD, MPH, Associate professor, The Hospital for Rheumatic Disease, Hanyang University Medical Center, Seoul, South Korea
Grant supporter: Supported by the Korea Research Foundation (Grant no. 2000-042-F00100), Seoul, Korea.
Address reprint requests to: Dr. S-C. Bae, The Hospital for Rheumatic
Diseases, Hanyang University Medical Center, Seoul 133-792, South
Korea. E-mail: [email protected]

​
 Arthritis is the No. 1 cause of disability. It is now a national health priority, according to the president of the Arthritis Foundation of Australia, Ita Buttrose. The overall financial cost of arthritis to business is around $9 billion annually. A newly published study has shown that the low-tech and low-cost ancient art of tai chi improves the condition by 29–35% within three months. 
 
Conducted by three Korean professors and a Sydney general practitioner with the collaboration of two universities and one major hospital, it is the largest randomized study of its kind. Based on the 12 forms of Sun-style tai chi (created by Dr Paul Lam and a team of tai chi and medical experts), the study found that after only 12 weeks, the arthritic symptoms, balance, and physical functioning of older women with OA were greatly improved.
 
The study has shown that after three months, patients have 35% less pain, 29% less stiffness, 29% more ability to perform daily tasks (like climbing stairs), as well as improved abdominal muscles and better balance.
 
The study is published in the September 2003 issue of “The Journal of Rheumatology.” (Abstract available online at 
http://www.jrheum.com/abstracts/abstracts03/2039.html)
 
The Arthritis Foundation of Australia has stated that arthritis affects more than 16.5% of Australians. This is probably too low in view of the first state-by-state survey of arthritis and chronic joint symptoms from the Center for Disease Control and Prevention (CDC) report, October 2002. It shows that one in three American adults are affected.
 
Dr Paul Lam is a family physician in Sydney and a recognised world leader in the field of tai chi for health improvement. He has produced instructional videos and co- written the book “Overcoming Arthritis.” He has trained many leaders to teach this special tai chi program designed for people with all types of arthritis.

 Year of the Wood Dragon

Wood is of the morning and springtime. It’s temperate nature loves harmony, beauty and elegance. It is said the Wood/Dragon year will bring equilibrium and the power to create; a taste for beauty, harmony and nature which induces the Wood Dragon to leave the subterrananean grotto or come down from the nest.

It is considered that the Wood Dragon year will be a period of growth and prosperity. If this is your year it is likely that you will be full of renewed energy and will discover that you have a creative soul. Nature will be your source of inspiration, but beware of excessive passion and anger.
This year will bring beauty and harmony and flexibility necessary for your work.

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