There are a series of connective tissues that run through the body called myo fascial trains. Most of these run the length of the body and they are integral to our ability to move as a whole unit and generate a sense of biotensegrity. As opposed to isolating muscles, muscle groups and joints - see classic gym resistance training.

Here is a clip introducing the anatomy trains featuring Thomas Myers. Thomas Myers studied with Drs. Ida Rolf, Moshe Feldenkrais, and Buckminster Fuller, and with a variety of movement and manual therapy pioneers. Tom is the author of Anatomy Trains (2020, 4th ed). 

Introduction to Anatomy Trains

One of the aspirations of practicing Circlework is to train and develop the ability to feel and manifest whole body movement. We practice to get out of our joints and muscles and feel how we can transmit force from the earth and to the earth via the fascial lines. 

We start with the feeling of foot to core and then hand to core and then connect to get to a whole body state. 

The clips below illustrate a developmental process from stillness to dynamic movement. Ideally you need a partner to practice with.

Fascial Priming #1

Fascial priming #2

Fascial Priming #3

Fascial Priming #4

Shibashi (meaning 18 in Mandarin and pronounced sher baa sher) is a series of 18 energy-enhancing exercises that co-ordinate movement with breathing and concentration. It is a gentle, beautiful and flowing Tai Chi Qigong exercise routine that is both a joy to do and deeply relaxing for people of any age. Shibashi is a contemporary form of Tai Chi Qigong developed by Professor Lin Hou Sheng in 1979. Shibashi is designed to improve the general health and well being of the practitioner. The gentle rocking motions and stretching movements improve circulation and digestion.

Here is a Shibashi manual covering the 18 movements in detail written by Master Wing Cheung and he demonstrates below. 

Tai Chi Qigong Shibashi Set 1 - by Master Wing Cheung

Qi-Gong: Shi-Ba-Shi Exercises 1-9

And this is another example of Tai Chi Qigong Shibashi Set 1 with Karen Soo

18 Tai Chi Qigong Shibashi Set 1 with Karen

This is a good example of the condense expand cycle of chi flow.....

Taiji Qigong Shibashi set 1 connecting the Qi

This example by Simon Blow has some good instruction to help internalize...no absorb/project or condense/expand...

Taiji Qi Gong Shibashi Complete Practise - Simon Blow Qigong

This is quite an abbreviated of form of Shibashi, the moves are shortish......notice the hip shifting at 2:00 is not horizontal....strong breathing too and there is a lot of up and down shifting

Tai Chi Shibashi Full 18 Movements Standing

Tai Chi Shibashi Full 18 Movements Seated

Here is the first 1-9 exercises led by my good friend Kip Cameron. Kip lives in the beautiful South West of Western Australia and leads groups of nature enthusiasts on bush walks and teaches Qi Gong.

I have made some notes below on the First 18 interpreted with a  Zhong Xin Dao approach.  

Vertical alignment and connect to the breath. Open the joints, bounce, sink the red meat and center and connect to the breath.

2) Absorb, Open/Project, Close/Absorb, Project: Opening the Chest

Absorb in the vertical, Open on the horizontal, close on the horizontal and project in the vertical.

Axial extension with a lateral hip shift, L&R. 

4) Circles opposite and up the middle down the side, Separating the Clouds

In the vertical and lateral planes, up the middle, include A/P, A to the H and P to the V.

5) A/P, Sagittal and split, Rolling the Arms

Like Repulse Monkey, focus on H hip rotation. Kick up (pull hand down) on opposite to palm strike

6) Circles opposite and up the side lateral and down the middle, Rowing the Boat

In the vertical and lateral planes, up the side lateral, include A/P.

7) Double paired arm swing L&R, Holding the Ball

Transition through open tadasana and swing up to lateral and back to 45^. Offering tea,

9) Palm push down lateral plane, Pushing Palms While Turning Waist

Transition to hold the ball open tadasana and then push the upper hand down the opposite lateral plane. Rotate back to hold the ball and repeat opposite side.

11) Turn and step to 45^, Scoop the Sea and Look at the Sky

Hip shift with hasta mudra up the middle and swing arms around. L&R.

Two hand press, L&R. Absorb/project in the sagital plane

13) Turn and step to 45^, Flying Dove Spreads It’s Wings

Absorb/project in the horizontal plane, L&R.

Squat and punch L&R. Horizontal hip rotation.

Raise and lower arms in the lateral V, add A/P.

16) Full double circles, Spinning the Wheel

Shibashi is a series of 18 energy-enhancing exercises 

Your safety and well being are very important to me. The object of training is long

If you are new to exercise or have a pre existing health condition it is advisable for you to discuss your exercise plans with your doctor or health professional. 

At our first few sessions we will need to get a good understanding of your current capacity in order to develop a training plan. 

Please review this Australian Adult Pre-Exercise Screening Tool as a guide. This is a general guide that has been developed in conjunction with the Fitness industry to ensure that you are properly prepared for training. Once you have reviewed this screening tool, or if you are new to exercise, you may wish to discuss your fitness goals with your doctor or health professional to make sure that we can proceed safely.

Australian Adult Pre Exercise Screening Tool

Part of an online course by Exercise Medicine Australia.

8 Form Qi Gong for Health and Fitness Assessment 

July 20, 2023 The assessors made a particular comment about your assessments: 

 ‘This is truly an impressive effort and great work. A remarkable achievement!’ 

 Very well done, Chris! Congratulations! 

2.1 Outline major health and fitness benefits that can be gained…..

·         Improved energy levels and energy flow

·         Achieve energy balance in the whole body

·         Improved musculoskeletal organisation and integration, including improved muscle tone and balance. Qi Gong involves slow, gentle movements that help improve balance and flexibility. Regular practice can reduce the risk of falls in older adults

·         Improved cardiopulmonary capacity. Qi gong is a low-impact aerobic exercise that can help improve cardiovascular health by increasing heart rate, blood circulation, and oxygen intake.

·         Enhanced immune response. Qi Gong has been found to be beneficial in managing chronic conditions such as arthritis, fibromyalgia, and chronic obstructive pulmonary disease (COPD). It can help improve pain, fatigue, and other symptoms associated with these conditions.

·         Increased general fitness levels, including balance and proprioception

·         Improved mental acuity, concentration, and focus

·         Improve an overall feeling better, enhanced quality of life, greater awareness generally        

 2.2 Outline the key techniques contained in this qigong program….

·         Abdominal breathing – this technique can help reduce stress and have a positive impact on mental health and overall well-being.

·         Stretching, including forward flexion back extension and lateral stretching. Qi gong stretches can help older adults improve their flexibility, balance, and range of motion, making it easier perform everyday activities and reduce the risk of falls.

·         Arm line extension, finger flicking and wrist rotation to improve joint mobilization.

·         Spinal rotation helps spinal disks to slide and glide and more freely increasing ROM.

·         Single leg weight transfer, single leg stand balancing. Many qi gong poses require the use of body weight and resistance, which can help older adults build strength and muscle tone, particularly in areas such as arms legs and core.

·         Relaxation and awareness training has a positive impact on mental health and overall well-being.

This has been an interesting and challenging qi gong set. 

I wanted to do this because I practice qi gong already and wanted the professional development associated with the learning experience.  I am a member of AUSactive and teach bodywork at a local community centre.

I feel I have captured the internals but also appreciate that I've got a long way to go to master these forms. My arms are moving in lots of different ways for example. I am confident that I could attend a class, follow along and keep up no problem.

Some of the choreography, e.g. #3&6 are particularly difficult. And the spiraling twists are a proprioceptive challenge. 

But....I have found a way that incorporates the general movement model I use when I practice, which includes the breath and feel I am well on my way.

Mulan full form

Mulan #1

Mulan #2

#3 Chest expansion, weight transfer and single leg stand

Mulan #3

#3 Warm up chest expansion, weight transfer and single leg stand

Mulan #3 side view

#4 Spinal rotation and lateral stretching

Mulan # 4

#4 Warm up, spinal rotation and lateral stretching

Mulan #4 warm up

Mulan #5

#5.1 Chest expansion and single leg stance

Mulan #5.1

Mulan 6

Mulan 6.1

7.0 Spinal rotation and single leg balance

Mulan 7

Mulan 7.1

Mulan #8 Stretching

Are you ready to add something a bit different to your timetable playlist? Something really good for people’s health and well being? Different but safe and inclusive. Different but compatible with yoga values? 

Did you know that you can energize all your body’s’ traditional Chinese meridians simply by learning how to organise, activate and integrate your myofascial connections.

One of the next big things in the evolution of the yoga world is the fusion of Taoist physical and mental models with yoga asana and vinyasa.  There is an intersection between Taoist somatic arts and yoga asana and vinyasa. 

You can add extra depth to your studio offer by including some Qigong into your schedule.

Zhong Xin Dao I Liq Chuan (ZXD/ILC) is a mindful movement practice with some very clear language around Taoist movement principles and concepts. When you study yin and yang energy from a Taoist and I Liq Chuan perspective you think yin, think yang and think balance. The concepts behind this are explained in terms of a movement template that reinforces natural and safe slow movement characterized by soft gentle circular transitions. 

Here is an example of a Virabhrasana L&R transition using some circular Kung-fu movement.

Virabhadrasana 2 Offering Tea transition

Virabhadrasana Circle change

Imagine a slow, mindful breath centered practice with the internal energetics to match! These principles and concepts are directly transferable to vinyasa krama. Practice finding movement in stillness and stillness in movement. Practice using our physical and metaphorical centre as a reference point for moving. Practice circumduction at the joints.

As the yoga practice of asana evolves there is an opportunity to internalize our practice to suit where we are. We are practicing for the long game of life. Yoga is for everybody.

As we grow a develop in our practice it's nice to be free to adapt to safely suits our circumstances. The I Liq Chuan movement template teaches a self regulating internalized movement model that is inclusive and safe for all bodies. This is an interesting clip discussing how style can sometimes be creatively limiting.

Bruce Lee: "I do not believe in styles anymore"

Zhong Xin Dao I Liq Chuan (ZXD/ILC) aspires to being physically and mentally present, formless and neutral, qualities of a calm and relaxed mind regardless of the physical effort of practice. 

Increase interest in your community by offering something good and different.

Illustrate how biotensegrity works and how to develop an integrated kung-fu structure and a whole-body frame to establish rock solid stability and set up for safe static or moving patterns.

Teach your community how to practice organizing and activating your fascial lines to build whole body strength and power. 

Develop whole body connections like foot to core, hand to core, hand to foot and visa versa mix of connections. These whole-body connections direct force over a number of joints rather than localizing stress in a single joint, the basis of biotensegrity. 

Help you to use your muscles in an intelligent whole-body way, minimize repetitive strain type injuries and reduce unhelpful stress and force on joints, all part of a healthy yoga lifestyle.

Message me to discuss options that may include instructing large or small groups, workshop formats or private training. I'm happy to book in a complimentary workshop at your studio to give you and your community a feel.

Studio managers – add something different to your offer. 

Introduction to Bench Yoga

Absorb and project

Resilience is the capacity to quickly and effectively respond to internal and external physical and psychological stressors as they arise and then return to a state of homeostasis. Homeostasis is characterized by balance and clarity.

Interoception is the felt sense of the internal state of the body. Slow mindful movement practice is an excellent vehicle for cultivating interoceptive awareness. Slow mindful movement is the key to bottom up and top-down self-regulation, slowness of movement is the key to awareness. Pausing to check in on ‘how we feel’ allows the nervous system to naturally down or up regulate and return to homeostasis.  When you know how you feel, you know what to do and will make better choices generally.  <add picture>

The Window of Tolerance (WOT) is a model to describe how adaptive our nervous systems are.  The window of tolerance is a concept created by Dr Dan Siegel to describe the 'optimal arousal zone' of human beings. The WOT model suggests that we have an optimal arousal level. When we are within the window of tolerance there is a natural ebb and flow of emotions experienced by human beings. Extended periods outside of the WOT, either a 'hyper-arousal' or a 'hypo-arousal', can become stressful and impact on our health and well-being. 

The model proposes that the nervous system is in a dynamic homeostatic dance between a range of energetic states, primarily a sympathetic state of arousal or a parasympathetic state of rest and digest. A gradient exists within the WOT between hyper and hypo activation.

Homeostasis is when the nervous system is optimal, i.e.in the middle and balanced and is characterized as being at rest, relaxed and calm.  This homeostatic arousal state is normally a natural default state. There are any number of reasons why we become stressed and find it difficult to relax. Slow mindful movement and bodywork is just one way to cultivate resilience and nervous system resilience. 

Expand your window of tolerance by cultivating interoception

Notes and reflections from a workshop I facilitated at the Origins Center Aug 7 – Aug 10, 2022. https://www.circlework.training/events/setting-up-a-slow-yoga-practice

“Slowness of movement is the key to awareness, and awareness is the key to learning…. Slower movement leads to more subtle observation…so that more change is possible.” (Doidge 2016)

 Slow yoga asana practice offers a compassionate avenue to access movement safely.

Slow movement builds awareness and awareness is the key to change.  Going slow means you can focus and pay more attention to the feeling.

Slow movement engages the parasympathetic nervous system and that in turn supports a calm mind and relaxed body.

Some of the ideas and movement we practiced included;

1)      Setting up for practice. What is your reference point for moving? Finding your center. Vertical bobbing, Horizontal abdominal breathing. Rocking.

1 Finding Your Center

2)      Setting up for practice. Vertical activation, back and side extension.

2 Setting Up For Practice

3 Leg Activation and Balance

4 Vinyasa

Doidge, N. (2016). The Brain's Way of Healing: Remarkable Discoveries and Recoveries from the Frontiers of Neuroplasticity. Penguin Life.

Thanks to Jai for shooting these clips and helping with the audio.

Notes and reflections from a workshop I facilitated at the Origins Centre Aug 7 – Aug 10, 2022

Setting up a Slow Yoga Practice – Is the Pause more important that the pose?

ZXD/ILC is a martial art of awareness and is based on feeling. We ask "What is your connection? And how do you feel?" The feeling is more important than the choreography. 

The figure below shows some of the energetic theory behind spinning hands in the vertical plane. Look at the image from your centre.

The figure above shows the relationship between Absorb/Project and Condense(Contract)/Expand in the vertical plane.

Look at the figure from the perspective of you center and your LH and RH shoulder kua/crease. You are drawing circles around each of your shoulder centers. In this case the hands are paired moving in opposite directions (LH = counter clockwise, RH = clockwise) from the outside down the middle. Remember there are 8 spins.

Chair yoga is a popular alternative to conventional practice because it's easier and more inclusive and suitable for people of all abilities. 

Another option is bench yoga, or practicing on an incline.  If you struggle with a press up or have wrists that are tender, organizing into a plank on an incline is easier and more accessible.  By reducing the effort you will be able to do a full range of motion press up and get the upper chest and back muscle toning that push ups offer. Plus the bench offers a wider range of yoga asana options that your can't really do sitting in a chair.

Bench yoga is a great way to reduce the effort and strain you might experience when you practice yoga on the horizontal. And bench yoga opportunities are everywhere, from the office to the kitchen and my favorite, outdoors using park benches. 

Check out these short clips to get the idea, start with clip 1 and make sure you can activate before you practice. 

And don't forget to have fun and play around. 

Bench 1 Setting up - activation

In my opinion it's critical to set up your fascial activations prior to practice. Here I review the basics and pay particular attention to rolling the shoulders back and down.

Bench 2 Sun salutation

Sun salutations, or Surya Namaskar, are a popular sequence of yoga asana. This is a popular contemporary sequence, or vinyasa, and different styles of yoga have slightly different interpretations.  It's quite a challenging practice and builds strength with repetition., particularly if you practice horizontally on the mat.  For beginners you can familiarize yourself with these Sun Salutations Step by Step and then find a bench and see how you go.

Bench 3 Leg work

While you are at it, why not give your ham strings a nice stretch? Play with your single leg balances too.

Bench 4 Practice

Once you are comfortable using a bench there is no reason why you can't attempt a wider range of asana.

Bench 5 More legs

bench_toes_1

Here is a toe activation and full body activation warm up and review.

bench_toes_2

And this is a bit of balance fun with a pylo metric press off the bench and toe stand recovery, find your center line!

Thanks to Jai for shooting these clips and helping with the sound.

https://www.circlework.training/events/setting-up-a-slow-yoga-practice

Slow yoga asana practice offers a compassionate avenue to access movement. 

Slow movement builds awareness and awareness is the key to change.  

Slow movement engages the parasympathetic nervous system.

1)      Setting up for practice. What is your reference point for moving? Finding your centre.

Vertical bobbing, Horizontal abdominal breathing. Rocking.

 3)      Leg activation and balance

Is the Pause more important that the pose?

This December we will be primarily looking at the bottom half of the body, stabilizing and strengthening our legs.  We will be working the fascial lines to establish a foot to core connection.

Learn a movement template to improve your two and single leg stances. Slow intentional movement is good for the nervous system.  This is a slow practice that aims to cultivate a calm relaxed nervous system as a consequence of developing a feeling for whole body integrity. 

Organise your structure to find stability, activate and add whole body biotensegrity type strength and then increase your range of control.

December 2022 is leg month at Circlework.training

I practice and teach a style of Hatha Yoga Vinyasa that uses a Qi Gong movement template based on the martial art of Zhong Xin Dao I Liq Chuan.

Qi Gong relies heavily on the cultural context of the Tao Te Ching and the concepts of balancing yin and yang energies and the nature of change.  These concepts are integral to practicing Kung Fu and provide a useful movement model that is compatible with practicing hatha yoga vinyasa.  

Taoism is based on balancing yin and yang energies. Knowing where your centre is helps us find neutral points, pivot points and balancing points while we move or stay still. Staying connected to our centres has many benefits including physical, mental and energetic, especially if we co-incidentally organise and activate our fascial system.

This art is about feeling - Underneath the choreography of Tai Chi Qi Gong movement are a set of internal feelings.

I am calling for yogis, and anyone really, to register your interest in attending one of these workshops. Once I get 8-10 names I'll start the process of setting a date and finding a venue that suits and then we'll have the workshop. This keeps it simpler for me and easier to manage overall. I hope you agree and take the time to register your interest.

If you are a studio owner and want something different on your playlist I can come to you. All I need is a group of interested participants. 

Squat W2 Kung fu transitions

The movement template models well for the stillness, movement, stillness pattern of hatha yoga vinyasa. The template is based on balancing yin and yang energy and learning to move from your core and stay neutral at the same time. 

You can see in the choreography how I am using circular movement to transition between asana, this is a key feature of Kung Fu movement. What you can't see, but I can feel as I practice, is the change from yin to yang to yin to yang energy as I initiate and complete an asana. Also, it isn't apparent but my breath is linked to those feelings and that is what the Kung Fu connection is about.

Traditionally vinyasa is defined as 'placing with precision' , i.e. moving into stillness. OK, what about moving out of stillness? The process of vinyasa includes the entire practice and we practice to develop awareness in stillness and movement, ideal skills to have out in the day to day world we live in. Other contemporary definitions of vinyasa include the Ashtanga series, the Sun Salutation series and other fast paced cardio type asana practice.  

In this context the term vinyasa is being used to describe the yoga practice of progressing through a series of logically sequenced asana. A to B to C etc. That progression will include stillness as we hold asana A and then movement as we change to the stillness of asana B.  In this context vinyasa describes the stillness, movement, stillness pattern that we practice. Stop start stop start. So start in stillness and then we initiate movement, sustain movement and complete movement back to stillness over and over as our vinyasa practice. 

“Stay in the centre, and you will be ready to move in any direction.” Alan Watts

The Tao gives birth to the One. The One gives birth to two. Two gives birth to three. And three gives birth to the ten thousand things. (Lao Tzu) The Tao Te Ching Translation by Tolbert McCarroll

Empty everything out; hold fast to your stillness. Even though all things are stirring together, watch for the movement of return. (as in back to NEUTRAL) (Lao Tzu) The Tao Te Ching Translation by Tolbert McCarroll

Moon Salutation - hatha yoga vinyasa with a yin bias

This is an interesting vinyasa because it incorporates the reflective nature of moon light in as much as the vinyasa mirrors the first half in the second half.  You begin and end with standing mountain pose. After the first half reaches the garland  pose (#9), the second half is a reflection of the first half.  The details of the vinyasa above can be found at Moon Salutation: Try This Cooling Yoga Sequence Soon.

This is a different version of Chandra Namaskar, the reference is found at Moon Salutation Yoga (Chandra Namaskar): Poses, Steps, Benefits, & More. It's very different, not reflective but circular.

In my experience men often miss the neutral point and over project energy at the point of contact. This can lead to miss conceptions around intent and directly impact the quality of the connections in our lives.

I can show you some simple and safe partner drills that cultivate sensitivity around the way we connect to others. The drills are somatic but represent a model for all sorts of connections. These activation and organisation drills also help bias the physiology generally into a yin body state characterized by a calm body and mind.

Join me in a men's circle to explore some basic energetics around yin energy from a yang perspective.

How do you move in and out of stillness? 

Initiate movement Absorb and Project

How does Qi Gong and Yoga movement intersect?

Blog

Feel the sensation of Absorb and Project in 3 planes

Silk Reeling Exercises- Eight Pieces of Brocade

Great for practicing outdoors!

Condense to the abdomen, expand from the lower back

Improve your under-standing!

WHOLE BODY

Using neutral as a reference point

Founder of Subtle® Yoga

The Subtle Yoga Connection

Innercise vs Exercise

Qigong for Health and Fitness

Offering Hands

Practice for confined spaces

Activate your feet to your core, activate your core to your feet - stabilize - falls prevention

Australian Adult Pre Exercise Screening Tool

Activate and organise your asana/qi gong

Is the Pause more important that the pose?

Notes and reflections from a workshop I facilitated at the Origins Centre Aug 7 – Aug 10, 2022

Shibashi is a series of 18 energy-enhancing exercises

Fundamentals of how you feel

Saturday mornings during school term, 7:30

There is an intersection between Taoist somatic arts and yoga vinyasa

Hatha yoga vinyasa from a somatic Taoist perspective

Studio managers – add something different to your offer.

Everyone Welcome

ILC embodies its philosophy in application

Expand your window of tolerance by cultivating interoception

Fascial activation

Empty everything out; hold fast to your stillness. (Tao Te Ching)