Welcome to Tai Chi With Melissa!

Howdy! 

If you've come here looking for information about Tai Chi and Qigong at Regent Health Centre, you're in the right place.

Some basic info which is current for late summer and fall 2024:

*Classes are on a reduced schedule through August and September

*The new season will begin again Tuesday, October 1st.  View the complete schedule here.

*The first Tai Chi Beginner's class of the season will be Thursday, October 3rd. Beginners classes will run on Monday mornings (11:30 am-12:30 pm), Thursday evenings (5:15-6:30 pm), and Saturday afternoons (1-2 pm). Learning Tai Chi means learning a routine from start to finish, so it's best to come in at the beginning of a session and attend as many classes as you can, ideally one or more per week. 

Learn more about Tai Chi for Beginners here.

 *I will happily train Continuing Tai Chi students from other schools. If you've completed training in a form similar enough to ours, you can dive right into Continuing classes. If your school taught you something different, you'll need to go through a cycle of Beginner's classes first. Our Beginner's cycle takes about five months; we do a 108-form based on Yang Tai Chi, with some significant variations. Please contact me for any questions.

*We also offer training in Qigong (Mondays 1-2 pm) and sitting meditation (Saturdays, as part of Continuing Tai Chi.)

CURRENT & UPCOMING CLASS SCHEDULES AND FEES.

FAQ

If you have any questions at all, or to discuss your personal journey with me, please don't hesitate to call Melissa at (905) 521-0043 or email at smithmk2@gmail.com.

Diaphragm and Abdominal Muscle Synergy, or, Why Belly Breathing Matters

Earlier this week at Qigong class I shared some information about work I've been doing around correcting diaphragmatic breathing and the digestive system. It reminded me of how important breathwork is, and the unique way we can incorporate the breath into Tai Chi and Qigong practice. I did a bit of an introduction to this topic at class, and some of you requested the research I've been doing, so here you go!

If you're not familiar, the diaphragm is a thin sheet of muscle, shaped like a dome, that separates the lungs and heart from the organs of digestion. It is responsible for breathing: as it contracts, the dome flattens and draws air into the lungs. At the same time, if everything is working well, the abdominal muscles and the ribcage expand to give room to the air entering the body, while at the same time, the pelvic floor lowers. As the diaphragm relaxes, it goes back to its dome-like shape, the abdominal muscles contract back into place and exhalation occurs. People (and animals who have diaphragms) breathe fully into their bellies when they're relaxed and not stressed or in pain. Because people are often stressed (i.e, in some kind of psychological pain state), we often lose the ability to belly breathe, or our ability to take a deep belly breath becomes diminished.


If you've asked about breathing in class before, you've probably heard my standard answer to the question of how to breathe during practice: just do it. Ensuring that you aren't holding the breath is very important, since many of us do that subconsciously while concentrating. There is another level to breathing during Tai Chi and Qigong practice: relaxing the breath so that it flows evenly and deeply (a fully belly breath / complete diaphragmatic breathing). Even though Tai Chi and Qigong can be vigorous exercise at times, and the heart rate will increase as you do some of the more challenging moves, the breath still tends to be long and slow, or should be. If you find yourself panting or your breathing becoming erratic or frantic, it's time to relax more deeply and work on deepening the breath, while asking if you're taking a complete breath. 

I was always taught that it's important not to tie a pattern of breathing to Tai Chi and Qigong movements. Breathing will change and shift as you deepen your relationship with energy and with the practice, and so you shouldn't train yourself to coordinate the breath with each movement in a particular way. Doing so inhibits spontaneity.

I stand by that answer, but the fact is that many of us (myself included, from time to time) need to return to an evaluation of the breath and ask: is it truly relaxed? Is it deep enough? Is it flowing freely? And, most importantly, is the breathing mechanism doing what it's supposed to do? Most people breathe too shallowly, or clench while breathing (see above re: chronic stress).

The current state of research into breathing and its connection to good body mechanics and internal health supports the vital importance of good breathing. Erin Chapman and colleagues have argued that breathing is so important to correct movement that a breathing assessment should go hand in hand with treatment of musculoskeletal pain in active people. (You can read more about these assessments and the different types of breathing dysfunction here, in the International Journal of Sports Physical Therapy.)

Disordered breathing also has implications for a wide array of seemingly unconnected issues. This article by Bruno Bordoni and Bruno Morabito in Cureus discusses the links between diaphragmatic dysfunction and irritable bowel syndrome (IBS). In the course of their discussion they link dysfunction of the diaphragm to a stunning array of physical issues, including (but not limited to): swelling or bloating of the abdomen, pelvic pain, lower back pain, TMJ (a dysfunction of the jaw), chronic headaches, GERD (acid reflux), anxiety, depression, increase in both pain and the perception of pain, and inflammation. That's a ton! (They link all of these issues to IBS—it is quite fascinating and horrifying reading. For those of you who were at class when I mentioned this topic, this is the article that started my deep dive into reading about breathing, after I had already begun to work with my own breathing as a new approach for a couple of issues I'm personally working on.)

My takeaway from all this is to reaffirm how vital it is for us to reset our relationship with good breathing mechanics from time to time. Fortunately retraining is accessible and something we can do from the comfort of our homes. (If you've got severe symptoms, you could consider consulting a doctor and ask about the possibility of biofeedback, which has proven quite effective in retraining the breath.) 

I recommend working with the breath as a practice on its own, so that the diaphragm learns to move freely, and in coordination with the other body systems, and then trying to fold your new breathing habits into your practice slowly over time. For many of us, reminding the body of how to breathe well and completely will feel so good, it will become second nature (or become second nature again) while we do complex tasks, including Tai Chi and Qigong. Deep breathing / belly breathing / diaphragmatic breathing is a great practice to do hand in hand with the postural realignment work we've been doing in class recently, especially in Qigong. Releasing old and restricted breathing patterns will really help support the new postural and movement habits we're all constantly trying to develop!

Some notes:
A little goes a long way when you are first working with all this. Try doing some relaxed breathing where you just pay attention to the breath, and then 1-3 deep or belly breaths once a day. Work your way up to more. 

Don't force anything. If you've been breathing more shallowly, you will be strengthening the diaphragm and the other muscles involved with breathing, as well as stretching them, but that doesn't mean you should force breath to deepen. Relax and allow the breath to move freely: belly breathing is a product of a relaxed body. Deepen your breathing over time, not all at once. 

The concept of timing that we talk about in class—coordinating movement so everything works all together, and no body part is left behind—also applies here. If you haven't been breathing fully, then you'll probably hesitate to expand the belly when inhaling, and on exhalation, the contraction of the abdomen will probably lag behind as you release your breath. Try allowing the belly to expand (while relaxing it!) a little bit sooner than you think you should. Likewise, let the belly fall or contract "ahead" of the breath as you let it go and exhale. For me personally, the benefits I'm experiencing so far from working in a deeper way with my breath have largely come from completing the inward movement of the belly with exhalation, so I've been making sure to play with letting it contract more than it usually does. 

Good luck! Don't overdo, don't strain, and enjoy folding this practice into your routine. It really doesn't take long, and it's deeply relaxing and refreshing.

Resources:

Some Audio Content for You

Dear All,

Just a reminder that there are no classes this coming Monday the 11th or Wednesday the 13th of May (2020 if you're still counting).

While I'm otherwise occupied this week, I thought I would leave you with some material to keep you entertained and hopefully help you continue to practice. I was originally going to release this on class days but some of you got excited when I spilled the beans at class, so here you go! You should be able to listen directly at the link, or download these files for later by clicking on the three little dots on the right side of the screen under the file info and selecting "Download."


This is a rough draft that isn't road tested but let me know if it's helpful: it's the Tai Chi Set, narrated in the same terms I use at class. I found it a little tricky to narrate this while sitting at my desk but it's a start anyway! Future drafts to follow. 


This is a set we've done at class many times, but I've been struggling to figure out a way to lead it during Zoom classes. I sat down to record it, deciding that I would really take my time with it and...it's 43 minutes long! It's a really take-your-time-ish version of this meditation, and if I do say so myself, will leave you feeling really refreshed and balanced. It can be done sitting in a chair or standing. Either way, you'll want to have enough room to move your arms out to each side. Enjoy!


***

If you're not part of my classes but you find these files useful anyway, that's great! You can share these and any other original work from this site if you credit me, but you can't remix them or sell them.  



How We Are Different

I want to thank everyone for their patience with my absence from class this week! And to thank Mary, Gillianne, Sam and Marilyn for filling in. It's very likely that Monday, March 9, 2020 will see my return to class. I'm eagerly looking forward to practicing Tai Chi and Qigong with you again!

Events this week have conspired to make me think more thoroughly than I previously have about our club and the things that make us different, besides that I have the best students in the world (have I mentioned I missed you this week?). I would never claim complete uniqueness from all other Tai Chi clubs—after all, Tai Chi is part of a long tradition with a global history that goes back thousands, if not tens of thousands of years, depending on how you define Qigong. At the same time, not all Tai Chi and Qigong classes are created equal. So here we go, an informal list of the things that make our group especially great.

***

Attention to Detail

Tai Chi and Qigong are complex arts that involve precise body movements, frames of mind, and posture in order to work well. While almost anyone can look at the outside of a movement and copy the motions of the legs and arms, it takes a lot of training to understand what we call the internal aspects of a movement (aka, how it really works). And yet, understanding the internal aspects of the movement is the key to unlocking the healing power of Tai Chi and Qigong—i.e., making them super effective.

I was fortunate to receive meticulous training that gave me a thorough understanding of the internal aspects of Tai Chi and Qigong, and the foundation principles of movement that operate across all the arts that I teach. I've been even more fortunate to have plenty of time and opportunity to deepen this understanding over three decades of practice.

What this means is if you ask a question in one of my classes, you'll get an answer that will serve you for many months (or years) to come. (Some might say you'll get a really, really long answer, but hey I like to be specific and give complete information.) That answer will be consistent with the other information you'll receive in class. If I or one of my co-instructors doesn't know the answer, you'll hear "I don't know." (You'll seldom hear "I don't know.") 

Your question will never be dismissed. You'll never be told to "just do it" without having enough information to understand how or why you're doing something, or how to do it correctly. When you start learning a new art, like Sword, Sabre, Hsing-I, or Lok Hup, the principles you've already learned with Tai Chi or Qigong will still apply and it will make sense to you. The more you learn, the more you'll get to enjoy building on the knowledge base you already have. In this way, your practice will always deepen, and so long as you keep practicing, you'll develop a more and more sophisticated toolkit to help you with whatever you want to do in life as you get stronger and happier, and feel better and better.


Emphasis on the Individual

All bodies can benefit from Tai Chi and Qigong, but not all bodies handle the movements in the same way, especially in the beginning. The reason why I offer Qigong and Tai Chi as separate classes is that some people need a way in to Tai Chi, or they want to deepen and soften their Tai Chi practice after time spent doing it but not quite grasping the internals. Qigong offers an opportunity to slow down and focus on the mechanics of each movement. On the other hand, when you're looking for a bigger challenge, Tai Chi and the other internal martial arts that I teach are there for you. The class schedule is designed to help you tailor your training to your needs and interests.

Beyond the ability to choose one's own adventure with the classes, I focus on making sure that if a movement isn't sitting well with you, you're aware of the options you have for modifying it, or the bodily habits you have that are causing you discomfort. Every Friday at our Qigong for Health Recovery class, we discuss specific physical, mental, and emotional challenges (mostly physical) and how to deal with them. But this isn't just a topic for Fridays: any class is an opportunity for you to ask about the issues you want to work on. Chances are, someone else shares them.

I have a long history of helping people troubleshoot the challenges that have made movement difficult for them in the past, and I'm confident that I can help you. Believe it or not, moving can become less painful and more pleasant for you. There is no instant fix, but over time, improvement isn't beyond most people.

My co-instructors and I are here to help you meet your training goals, regardless of how small or lofty they may be.


Personal Empowerment Through Kicking Arse

I've been made aware through the years that there are some groups who don't consider Tai Chi a martial art, and don't teach it that way. That's not us.

Now, we're not in the business of inviting participants to fight each other (although we do play Push Hands from time to time.) Bottom line, the movements of Tai Chi are evidently punches, kicks, blocks and strikes. To see them any other way is to miss the spirit of the thing, and more than half the fun. The point is to learn how to apply force with one's entire body, from the ground, up through the core, and out through the hands.

In real life, chances are you won't need to get into a physical fight of any kind. (Let's hope not!) But there will come a time when you have to do something (lift a heavy box, push a heavy piece of furniture) that might be a bit beyond you. When you've learned how to do Tai Chi correctly, these physical challenges become a lot more do-able, and you greatly reduce the chances of hurting yourself.

My understanding is that those who teach that Tai Chi isn't a martial art do so with the claim that their focus is on Tai Chi for health "instead" of Tai Chi as martial art. I can think of few better ways to protect one's health than avoiding injury. Or, if it comes down to it, it seems obvious to me that self-defense, or learning to stand in one's power and physical integrity, is also an essential component of health, if only for the self esteem boost it brings. (Pro tip: there are many other reasons this is good for you!) In any case, it's been my experience that in Tai Chi, health and martial art go hand in hand: you can't have one without the other.

For many people, learning the martial art aspect of Tai Chi becomes their favourite part of class. I hope anyone who feels intimidated by this idea or isn't sure they'll like it would give it a try.


That Mojo Though

I've met more than one Tai Chi practitioner who doesn't want to talk about Chi or energy. (Qigong people tend to be a little more into the woo, bless you all!) As someone who started Tai Chi as a Chi skeptic, I understand, but I can tell you firsthand that it's more fun when you're not stuck there. Chi is literally everywhere, and the sensations that accompany Tai Chi and Qigong (warmth, tingling in the hands, a sense of liveliness) are both common and ample evidence that Chi is in the mix when we practice. If you're interested in learning more about energy and you're attending my classes, you have only to ask. I have many years experience with Chi in a Tai Chi context, as well as in the context of other energy healing modalities, and can talk about it all day long (I'm sure that's great news!), and show you how to experience it for yourself.


Small Classes 

Our studio is moderate in size. This means our classes are not overpopulated and never will be. We can fit 15-17 people maximum into the space at one time. Many of the classes tend to average half that number. Beginner's classes tend to be even smaller. I'm not interested in teaching massive classes where people don't feel like they have access to individual instruction, and I won't.


Safe Space

I actively cultivate an environment where people are mutually respectful, pleasant, and full of good humour. Tai Chi and Qigong are tricky arts that can sometimes be frustrating, so it helps to laugh. We're also disciplined, dedicated to practice, and focused on the task at hand. We're social, but we're not a social club. We don't waste your precious practice time.

Unlike larger organisations, ego and politics don't have a place here. We don't harass our members or bully outside organisations or individuals. (Sorry, but there will be no rumbling in the parking lot with rival clubs! It's a matter of principle.)

Our classes are for the purpose of learning Tai Chi, Qigong, and related arts, and for that purpose alone.


Things We Do Not Do

Ask you for exclusivity
There are many groups where members who wish to train elsewhere are told in no uncertain terms that they can't unless they leave. That's not us. What you do with your own time is up to you.
 
Ask you for "donations" or "fundraising"
The fees you pay monthly and for any occasional workshops or classes serve to cover the cost of our rent and to compensate me for my time. This club is my part time job, and I'm very grateful that I get to do something so interesting and worthwhile as my work. I believe completely in the principle that you should get value for your money. Beyond the fees you pay for your training, you will not be asked to open your wallet.

Offer partial instruction
I don't teach internal martial arts sets in halves. If I commit to offer instruction in an art, I teach the whole thing. Although achieving balance in this is tricky, I try to honour whatever we've studied with some practice time each week or month. (If I slip on this, remind me!) 

***
Above all, I'm very proud of the group that I've built with the help of each of my students. If you're already a member, I'm so glad you've chosen to train with me. If you're thinking of joining, with new Beginner's Tai Chi classes just underway this week, and Qigong classes always open to all levels, it's an excellent time. 

Sincerely, 
Melissa.

A Cool Video About the Nervous System

We talk a lot in class about the sympathetic and parasympathetic nervous systems (at least, I feel like I talk about them a lot), but there are some fascinating new emerging theories about how they work. In this lecture from Nerd Nite, Seth Porges delivers a ton of helpful information about the nervous system, fight, flight, and freeze states, how these states influence perception, and the lingering effects of trauma on the body. (Sidebar: there's one little section where for some reason Porges decides to rip on the concepts of chi and the chakras...honestly I really wish scientists would refrain from comment on fields in which they have no training. But he does have a ton of cool things to say about the vagus nerve, so definitely worth a listen.)

For those of you who are studying push hands, one way to view that practice is to understand that we're trying to learn how to fight while remaining in the green light / relaxed state. Quite a trick! (And the reason why it takes so much training.)

Enjoy!


Pain, Injury, and Tai Chi

"No pain, no gain" is a well known exercise battle cry--thanks to Jane Fonda and her exercise videos of the 1980s. That motto takes on a certain macho quality when chanted in the local gym. When most people come to tai chi and qigong, they're often looking to get away from or avoid that mentality, and to embrace an approach to exercise that is much more gentle. 

Generally speaking, pain is your body's indicator that you are about to cause yourself injury, if you continue to do what you're doing--holding your hand over a fire, for instance--or that you have received injury--bashing your finger with a hammer. In class, I advise people that if they feel pain while performing a tai chi or qigong move, it's a sure sign that they are doing the movement incorrectly. The body is sending a signal that the movement needs correction. 

However, there are exceptions to this rule. There are times when you might feel pain during a tai chi or qigong workout, and it is not only perfectly okay, but it is a step in the process of healing. 

I've used tai chi to heal from serious and semi-serious injury--more than once. The first time was when I first started tai chi, to try to deal with the consequences of two broken arms, and the surgery I received to fix them. (Plates, pins, screws, scar tissue.) By the time I started tai chi, about two months after the accident, I was in chronic pain with these injuries. Although I'd done a lot of healing, and I was no longer in danger of damaging anything with simple daily movements, everything I did hurt, which was intensely irritating, and affected my mood. 

I had been assured that because of the plates and pins and screws, I couldn't really re-injure myself just by performing normal arm movements, so I sought a workout that wouldn't put pressure on my arms, but would allow me to move them more. Hence tai chi. Initially, learning to stretch my arms was painful, but over a few months, I really noticed an improvement in my overall pain levels, strength, and mobility.

Later, when I started training with a more experienced (and hardcore) teacher, I stretched out much of the scar tissue from these injuries. Again, that was a painful process--scar tissue does not like to stretch! That pain was a deep, searing ache that I would feel during the stretch, which would ease immediately afterward, and eventually led to a greatly increased range of motion. Because I'd already learned to distinguish between pain that was likely to cause injury, and pain that probably wouldn't, I was fine with going through this process. I am convinced that regularly performing this deep tissue stretch, which eased a lot of tension on my joints, is the reason I do not have arthritis today. (The doctors told me that because of my injuries, I would develop it by the time I was thirty. I'm forty-five now.)

The Sensitized Nervous System

I've since learned that the state I was in during my initial tai chi sessions are signs of a sensitized nervous system. Some of my pain was based on genuine signals from the body--it took a long time for my tendons and ligaments to adjust to some of the plates, for example. But much of it was a kind of false signal. Sometimes pain creates a feedback loop that causes the body to go on high alert, so any movement of an area causes a high degree of pain, even movements that are not going to cause injury.

This is a radically different state of being than when you are experiencing an injury. Nervous system sensitization comes along with a host of signs that this is not normal pain. Check this list, compiled by Dr. Bahram Jam, in his booklet The Pain Truth, and Nothing But to see if any of the following applies to you:
  • Pins and needles
  • Burning pain
  • Increased pain by small movements; e.g. slightly bending or turning
  • Increased by sustained postures: e.g. sitting, lying
  • Increased by no particular reason: e.g. the pain has a mind of its own, unpredictable zaps
  • Trivial incidences cause flare-ups that last days: e.g., getting out of a car, walking in a mall
  • The pain is increased by stress and anxiety
  • The pain gradually spreads, even to the opposite side
  • The pain may move around the body
  • Night pain
Many people with sensitized nervous systems end up not moving much at all, for fear of experiencing more pain. This seems like a reasonable strategy, but it in fact tends to create a worsening of this condition, as the nervous system becomes more and more sensitized to any type of movement, and the body produces aches and pains as a result of stiff and weak muscles. If this list resonates with you, and you've confirmed with your doctor that there is no physical reason why exercise will cause you injury or exacerbate your pain, it is a good idea to reconnect with the body and begin a program of gentle movement. 

NOTE: panic and anxiety in the absence of physical pain are also symptoms of a sensitized nervous system. All of the tips in this essay apply to people with anxiety and panic disorders. The key is to use tai chi and qigong to practice in a way that does not cause an attack or an increase in anxiety. Apply all of the tips listed here to help you slowly acclimate your nervous system back to normal. 

General Recommendations

Understanding the mechanics of the pain response and how the nervous system can become sensitized to pain can help you relax a little about your own pain. Click here to access a downloadable pdf booklet that offers more information about nervous system sensitization and some basic self-care information that can help

Any of my students know that I recommend magnesium supplementation as a necessary step to relaxing muscles and tendons, dealing with chronic pain, and accessing a better level of health. Most people are magnesium deficient. I recommend applying transdermal (absorbed through the skin) magnesium to the whole body as a soak on a regular basis, especially to the areas that cause the most pain. Magnesium is a necessary component of many body processes, including a healthy nervous system, and has been shown to reduce pain and increase mobility. I personally take Natural Calm internally, and use Ancient Minerals transdermally. Natural Calm is available at most health food stores. You can purchase transdermal magnesium at many health food stores as well. I buy Ancient Minerals online here. (Note: I'm not affiliated with either of these companies. I just really enjoy and have benefitted greatly from their products.) 

Read more about the benefits of magnesium supplementation on Dr. Carolyn Dean's extremely helpful website

Guided meditation can be a wonderful tool to aid relaxation and allow you to settle into the body more comfortably. Try this meditation by Dr. Robert Puff, designed to help ease physical or mental suffering

Using Tai Chi and Qigong to Address Nervous System Sensitization and Chronic Pain

When you do tai chi and qigong to address a sensitized nervous system, or any time you're working with pain (e.g., dealing with an injury), or okay, ANY TIME, really, the key is to go in soft. You are trying to change the way that you approach movement, and the way you experience being in the body. Your chronic pain / nerve sensitization is going to make it so that you need to be more rigorous about being gentle with yourself as you work. That's okay! It's good. Correct tai chi and qigong practice depends on being soft. 

Before you begin practicing, take a few moments to stand, align yourself correctly, and just feel your way into the body, focusing on each part in turn, from the feet up, and seeing if you can let go of any tensions that you are holding. 

Figure out an amount of movement you can comfortably do without sending yourself into a flare-up. This applies to the duration of the movement (how long you're doing it for) and the range of motion (how much you stretch). At first, low-ball this amount. Can you do three minutes of moderate range of motion? One minute of small movements? Thirty seconds of standing and breathing? Start with a tiny amount. You're going to be increasing this gradually over time, so don't worry if it seems like very little at first. 

Do that amount and no more. Take a break. Sit. Breathe. 

As soon as you start to move, check in with yourself. Are you suddenly clenching, holding, or guarding any area of the body? Are you holding yourself stiff or tight? Moving muscles that you are clenching or tightening will only reinforce that tension. Stop, relax, let go, and try again. 

Use correct form. Push from the feet. Channel the force up through the body. Remember, in tai chi and qigong, the muscles are channels of force, directing force from the ground and up through the spinal column and out through the hands. Because of the unique quality of movement in tai chi and qigong, you can move without creating further injury. When I tore my rotator cuff a couple of years ago, I could not lift my arm at all using the arm muscles, but I could push it through a full range of motion by using correct tai chi and qigong movement. Using these methods, I regained a full range of motion in two weeks after my injury, and rehabilitated my shoulder completely in 4-6 weeks. Correct technique, as correct as you can manage, is important when you're working with pain. The goal is to gently open and massage the body from the inside out. 

Take frequent breaks and relax. If you're practicing in a class context, let your teacher know that you are working with your pain, and ask for him or her to check your form for any areas of tension. Arrange for a chair that you can sit in as often as you need to. Move, relax. Move, relax. Relax when you move, and relax after you move. 

Pay special attention to an area that gives you extra pain. This is the area you are most likely to hold tight, and the area you MUST NOT hold tight, if you want to release your pain. Clenching around an area of pain is called guarding. It might help protect injured tissues at first, but it throws off your entire body and will prevent you from regaining range of motion. Make your exercises moderate enough and use correct form as you gently begin to allow the area to relax and move. 

Gradually increase the duration and range of motion of your exercise. This is key. If you want to desensitize your nervous system, you must train it to do more than you usually do. Tai chi and qigong are always gentle, but you should feel like you've moved more fully than you do in your day to day life, if you want your practice to be effective. If you're in pain, plan to increase slowly over the course of a month or two to regain full range of motion. A month or two, not one day. Pace yourself! A month or two, not six months or a year. Work persistently. A little bit every day will help your body become reacquainted with regular movement. You can do it! 

NEVER beat yourself up if you falter. If you have a flare-up, that is information, not failure. You did too much too soon. Try again in a day or two, being very gentle with yourself each time. If you are practicing and you find you are holding tension, take a deep breath, let it go, and see how long you can keep it relaxed as you move. 

Using tai chi and qigong to address pain and nerve sensitization is not so different from regular practice. If you're dealing with pain, it will serve as a reminder to always be soft and relax, and as a guideline for how well you're using correct technique. 

101: What Is Qigong?

Older than tai chi, qigong or "energy work" teaches us to engage with the natural subtle energies ("qi") that surround and permeate us. It combines specific physical movements with a gentle mental focus. Qigong allows you to reset your body systems to their naturally relaxed state. Although people excel at functioning very well while carrying heavy burdens of stress, this is not our optimal way of being. Qigong allows you to gently release current and old stressors that prevent you from achieving a state of wellbeing.

The sages who developed qigong were working with principles that Western medicine is only now re-discovering: the effects of our emotions and thoughts (stress) on our physical wellbeing; the importance of movement for optimal health; the profound physical and emotional benefits of focusing on the present moment (peak experience / flow, "the power of now").

A typical qigong class consists of performing gentle exercises, working with standing or sitting meditation, and putting movement and meditation together into short routines that offer a complete internal workout.

It can be performed by anyone, and is more easily adapted to working in a seated position if you have difficulty standing. That having been said, if performed correctly and deeply, it can be a very challenging physical workout.

Current Content
I offer instruction in two different Qigong forms: Ba Duan Jin, and Five Elements Qigong, as well as some related forms Six Healing Sounds, Pa Qua stepping / walking meditation, and sitting and standing meditation. The content of any individual class depends on the preferences and abilities of the participants.

About Ba Duan Jin
Ba Duan Jin, or Eight Pieces of Silk Brocade Qigong is a classic qigong routine consisting of eight exercises plus standing meditation.


From Ken Cohen's The Way of Qigong: The Art and Science of Chinese Energy Healing:
These eight exercises are elegant, graceful, and essential methods of qi cultivation. They were first described in an eighth-century Daoist [Taoist] text, Xiu Zhen Shi Shu (The Ten Treatises on Restoring the Original Vitality), in the Daoist Canon. Daoist tradition attributes the exercises to one of the Eight Immortals of Chinese folklore, Chong Li-quan. Chong is frequently represented in Chinese art as a bald-headed, potbellied figure, with a white beard reaching to his navel. Chong had been a general during the Han Dynasty. When his army was defeated in a battle against Tibetans, Chong withdrew into the mountains rather than face the Emperor’s wrath. There he met a Daoist who transmitted to him dao-yin (qigong) “recipes” to create an inner elixir of long life. The Eight Brocades was one of these methods. Before he died, Chong inscribed the exercises on the walls of a cave. When another general, Lu Dong-bin, discovered this cave several centuries later, he followed the diagrams and also became a sage-Immortal. According to a statement in the Ten Treatises, it was General Lu himself who first inscribed the exercises on stone.


About Five Elements Qigong

One of the cornerstones of Chinese philosophy is the idea that underpinning all reality are five elements: fire, earth, metal, water and wood. These are not literal elements in the same sense as the periodic table of elements (hydrogen, helium, etc.), but rather types of energy or phases in natural cycles. The five elements work together to create coherent, flowing systems, including ecosystems, cities, social and cultural movements, and smaller systems like our homes or bodies. Where the five elements are in balance, things flow easily and naturally.

In our bodies, each element is represented in a different organ system: fire in the heart / small intestine; earth in the spleen / stomach; metal in the lungs / large intestine; water in the kidneys / bladder; and wood in the liver / gall bladder.

Each organ system relates to the next one in the cycle in a supportive, nurturing way. In Five Element Qigong, we perform the exercises in an order called the "Constructive Cycle." The Constructive Cycle maximizes the effectiveness of each exercise, creating balance throughout the body as you work with each organ in turn.




I offer Qigong instruction on a weekly basis, Saturdays from 2-3pm and Mondays from 1-2pm. These classes are ongoing, and open to beginners at all times. Information on the schedule and fees is here. I also offer occasional workshops. Information on upcoming workshops is here. 

Classes run at the Regent Health and Chiropractic Center, 150 Locke Street South, in Hamilton, Ontario.