Kevin's Tai Chi

...including Marlon Bishop videos...

Breathe Like a Baby...
Don't Cling on to Anything...


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Energy of Compass Direction

Each direction you face while doing anything imparts a different energy to your experience and its outcome. This is called Feng Shui.

The current direction is:

Direction
I Ching Trigram
Trigram Name
Trigram Energy

 

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Teachers and Times

PJCC Tai Chi Teacher Irene Hu

PJCC Group Exercise Studio, Mondays 8am-9am

PJCC Tai Chi Teacher Kevin Wacknov

PJCC Group Exercise Studio, Wednesdays 8a-9a


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Random Tai Chi Tip

Here is a random tai chi tip.

Random Tai Chi Video

Here is a random tai chi video for you to enjoy.


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Align Your Chakras

It is sometimes helpful to align your chakras before starting tai chi. It makes your tai chi better, because you are more aligned with the Universe.


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Silkreeling Warm Up

The complete silkreeling set takes 1 hour and has many exercises per joint. This shorter way to do it has only one exercise per joint.


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Standing Meditation

Standing meditation is very important for aligning the body posture and preparing for Tai Chi movement.

The video above shows how to get into this posture, which is the posture that starts the tai chi form.

You can stand in this posture for as long as you want.

Relaxing Tight Shoulders and Neck

The video above shows a way to relax tight shoulders and neck.


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Feet, Hands, and Tai Chi Movement

Feet in Tai Chi

In Tai Chi, the feet, legs, and waist move in precise ways. The rear leg is rotated half a corner of a square (45 degrees). The front toes point directly forward.

Hands in Tai Chi

Some people like to keep all finger movements flowing, but some keep the fingers and thumbs together. The 'hook' hand has all fingertips touching with the middle finger slightly out. When punching, the right fist rotates down at the end of the punch and the left elbow strikes backward with equal intensity to the right fist.

Tai Chi Movement

When the hands and arms or feet and legs move, the center moves. This makes for whole-body motion. Tai Chi movement also includes sinking down, slightly spiraling movements, and coordinated opening and closing movements of all the joints.

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Other Videos

Protecting the Knees

Storing and Releasing with the Leg Muscles

Eight Brocades QiGong (BaDuanJin)

Muscle and Tendon Changing from Bad to Good (Yi Jin Jing Exercise)

Tai Chi Ball exercises simplified

Push-hands, Microcosmic Orbit, Tai Chi drills

Using a Mantra to Clean Up Your Tai Chi

Help for Emotionally Sensitive People

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Chen Original 75 Posture Form

Mirror Image Training Videos —
So when you follow the screen,
your left and right are correct.

Click for MARLON (NOT-Mirror)


(These are more gentle Tai Chi videos.)
Demonstrated by Kevin Wacknov,
student of Master Anthony (Tony) Wong
(click Arrow Circle to start that video lesson.)

PART I

  1. Taiji Beginning Posture
  2. Jin Gang Pounds with the Pestle
  3. Grab and Tuck in the Robe
  1. Six Sealing and Four Closing
  2. Dantian Change
  3. Jin Gang Pounds with the Pestle
  1. The White Goose Displays the Wings
  2. Oblique Posture
  3. Embrace the Knee
  1. Paced (Awkward) Steps
  2. Oblique Posture
  3. Embrace the Knee
  1. Paced (Awkward) Steps
  2. Covering-the-Hand Forearm Fist
  3. Jin Gang Pounds with the Pestle
  1. Diagonal Body-Stroke Fist
  2. Teal Dragon Emerges from Water
  3. Push with Both Hands

PART II

  1. Fist Presented Under the Elbow
  2. Reverse with Spiraling Forearms
  3. White Goose Displays the Wings
  1. Oblique Posture
  2. Flash through the Back
  3. Covering-the-Hand Forearm Fist
  1. Six Sealing and Four Closing
  2. Dantian Change
  3. Maneuver the Hands
  1. Feel Out the Tall Horse
  2. Thrust with the Right Foot
  3. Thrust with the Left Foot
  1. Kick with the Left Heel
  2. Paced (Awkward) Steps
  3. Immortal's Grappling Grip
  1. Kick with Two Feet Up
  2. Protecting-the-Heart Fist
  3. Whirlwind Kick
  1. Kick with the Right Heel
  2. Covering-the-Hand Forearm Fist
  3. Small Catching and Striking
  1. Embrace Head and Push Mountain
  2. Six Sealing and Four Closing
  3. Dantian Change

PART III

  1. Forward Trick
  2. Backward Trick
  3. Part the Wild Horse's Mane
  1. Six Sealing and Four Closing
  2. Dantian Change
  3. Jade Lady Works the Shuttle
  1. Grab and Tuck in the Robe
  2. Six Sealing and Four Closing
  3. Dantian Change
  1. Maneuver the Hands (Cloud Hands)
  2. Swing the Leg
  3. Drop and Split
  1. Golden Rooster Stands on One Leg
  2. Reverse with Spiraling Forearms
  3. The White Goose Displays the Wings
  1. Oblique Posture
  2. Flash through the Back
  3. Covering-the-Hand Forearm Fist
  1. Six Sealing and Four Closing
  2. Dantian Change
  3. Maneuver the Hands (Cloud Hands)
  1. Feel out the Tall Horse
  2. Cross the Foot
  3. Pointing-to-the-Groin Punch
  1. Giant Monkeys Search for Fruit
  2. Dantian Change
  3. Ground-Hacking Dragon
  1. Step Forward to Form the Seven Stars
  2. Step Backward to Cross the Forearm
  3. Swing the Leg
  1. Head-On Cannon
  2. Jin Gang Pounds with the Pestle
  3. Closing Posture
  • Kevin Entire Form (Mirror)
  • Master Tony Wong Entire Form (not Mirror)
  • GM Chen Qingzhou's Form (Postures 1-53) (not Mirror)

 

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Chen Original 75 Posture Form

NOT Mirror Image Training Videos —
You must reverse your left and right
from what you see on the screen.

Click for Kevin (Mirror)


(These are more aggressive Tai Chi videos.)
Demonstrated by Marlon Bishop,
student of Master Anthony (Tony) Wong
(click Arrow Circle to start that video lesson.)

PART I

  1. Taiji Beginning Posture
  2. Jin Gang Pounds with the Pestle
  3. Grab and Tuck in the Robe
  1. Six Sealing and Four Closing
  2. Dantian Change
  1. Dantian Change (hands)
  1. Jin Gang Pounds with the Pestle
  2. The White Goose Displays the Wings
  3. Oblique Posture
  1. Embrace the Knee
  2. Paced (Awkward) Steps
  1. Oblique Posture
  2. Embrace the Knee
  3. Paced (Awkward) Steps
  4. Covering-the-Hand Forearm Fist

PART II

  1. Jin Gang Pounds with the Pestle
  1. Diagonal Body-Stroke Fist
  2. Teal Dragon Emerges from Water
  1. Push with Both Hands
  2. Fist Presented Under the Elbow
  3. Reverse with Spiraling Forearms
  4. White Goose Displays the Wings
  5. Oblique Posture
  1. Flash through the Back
  2. Covering-the-Hand Forearm Fist
  1. Six Sealing and Four Closing
  2. Dantian Change
  1. Maneuver the Hands
  2. Feel Out the Tall Horse
  3. Thrust with the Right Foot
  4. Thrust with the Left Foot
  1. Kick with the Left Heel
  2. Paced (Awkward) Steps
  3. Immortal's Grappling Grip
  1. Kick with Two Feet Up
  2. Protecting-the-Heart Fist
  1. Whirlwind Kick
  2. Kick with the Right Heel
  3. Covering-the-Hand Forearm Fist
  1. Small Catching and Striking
  2. Embrace the Head and Push the Mountain
  1. Six Sealing and Four Closing
  2. Dantian Change

PART III

  1. Forward Trick
  2. Backward Trick
  3. Part the Wild Horse's Mane
  4. Six Sealing and Four Closing
  1. Dantian Change
  1. Jade Lady Works the Shuttle
  2. Grab and Tuck in the Robe
  3. Six Sealing and Four Closing
  4. Dantian Change
  1. Maneuver the Hands (Cloud Hands)
  2. Swing the Leg
  3. Drop and Split
  1. Golden Rooster Stands on One Leg
  1. Reverse with Spiraling Forearms
  2. The White Goose Displays the Wings
  3. Oblique Posture
  1. Flash through the Back
  2. Covering-the-Hand Forearm Fist
  1. Six Sealing and Four Closing
  2. Dantian Change
  3. Maneuver the Hands (Cloud Hands)
  1. Feel out the Tall Horse
  2. Cross the Foot
  3. Pointing-to-the-Groin Punch
  4. Giant Monkeys Search for Fruit
  5. Dantian Change
  1. Ground-Hacking Dragon
  2. Step Forward to Form the Seven Stars
  3. Step Backward to Cross the Forearm
  4. Swing the Leg
  5. Head-On Cannon
  6. Jin Gang Pounds with the Pestle
  7. Closing Posture
  • Marlon Entire Form
  • Master Tony Wong Entire Form
  • GM Chen Qingzhou's Form (Postures 1-53)

 

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Notes

Contents:

  1. Tai Chi Practice Tips
  2. Easy Relaxation Exercises
  3. Basic Chinese Medicine Info

Tai Chi Practice Tips
(Taught by Master Anthony Wong)

  1. When doing the silkreeling drills, focus on the joints closing, and then opening with the body expanding.
  2. Take this method into your tai chi form postures.
  3. Don't loose your rooted feet feeling. Also, extend the spine more straight, and relax it, and sink the energy down.
  4. When punching, don't let the rear qua and knee turn inward. Keep the qua open when turning the waist to shoot the fist forward.
  5. The whole body works as a unit.
  6. Sink into the kua (muscle/tendon band around upper leg near hip joint) at the LEFT leg and the RIGHT leg.
  7. Some basic energies to include in your form are spiraling, sinking-then-issuing, and closing-then-opening.
  8. When the leg goes down, you feel the earth return a force back up your leg.
  9. Try to feel the back.
  10. Start all rotations with the dan tian.
  11. Do some advanced planning positioning the feet at the end of one posture to be ready for the beginning of the next posture.

Easy Relaxation Exercises Taught by Professor Qu Limin

NAME OF MINI-EXERCISE INSTRUCTIONS
Move the Water in the Shoulder Wells

(Good for keeping chi healthy after age 50.)
  1. Roll shoulders back, both at once or one at a time, to loosen up the stiff muscles and tendons.
  2. If doing both shoulders at the same time, bring shoulder blades together at back.
  3. Roll in the other direction. (3x backward rolls, 3x forward rolls.)
Empty Liver Anger from the Armpits

(Good for reducing relationship frustration.)
  1. Keeping back straight, clasp hands behind head and open elbows out to the sides.
  2. Keep the head slightly up.
  3. Look at the left elbow and stretch it open more. Then return gaze forward. 3x.
  4. Look at the right elbow and stretch it open more. Then return gaze forward. 3x.
Empty Spleen Stagnation from Hips (Kua)
  1. Feet shoulder width.
  2. Hands on hips bones so you can feel them move.
  3. Roll weight, toe-by-toe, across all right toes, from small to big toe.
  4. Roll weight onto left heel.
  5. Roll weight, toe-by-toe, across all left toes, from small to big toe.
  6. Roll weight onto right heel.
  7. go back to step 3.
  8. You should feel your hip bone move as you do this.
Roll Fingertips of Tiger Claw Hands on Table

(Good for overall health & increasing intelligence.)
  1. Make Tiger Claw Hands: all fingers bent into claw shape.
  2. Press all fingers of both hands down firmly on a flat surface.
  3. Keep attention at tips of fingers, top of head, and toes (extremities).
  4. Roll the fingertips slowly on the table many times.
  5. Reverse direction of the fingertip rotations.
Cool the Heart Fire with Kidney Water

(Good for calming yourself down.)
  1. Scoop hands along sides of waist to 'scoop up' Kidney Water
  2. Bring hands together up toward mouth and pour in the water over your heart as you lower hands, fingers first, down to original Kidney level.
  3. While pouring cooling water over heart, think the "Heeee..." sound with decreasing pitch.
  4. Breathe in bringing up the Water, breathe out lowering the hands.
  5. Do this 3x.
Help Digest a Big Meal
  1. Sit up straight.
  2. Put flattened hands on sides of belly, middle fingers almost touching.
  3. Expand hands outward slowly.
  4. Think inside the Spleen sound, "Huuuuu...."
  5. Contract hands to original position.
  6. Repeat 3x.

Basic Chinese Medicine Ideas taught by Professor Qu Limin

The Yi Jin Jing, Classic Book and Exercise of Muscle-Tendon Changing

Written by Zen Buddhist Patriarch Da Mo (Bodhidharma) after meditation in front of a cliff wall for 9 consecutive years in 500 AD and thinking about how to get the meditators of his day in shape after focusing only on their Minds (Chi), not their Bodies (Blood, or Liver fluid).

Professor Qu Limin is the source of most of these notes. She gave a workshop June 25-26 in San Jose, CA and Sunnyvale, CA through Tai Chi Master Tony Wong's support.

Why is the YJJ the only Classic Text of QiGong? Because it starts 50% Yang and 50% Yin, leading with the thumb side of the hand, not the back or front of the hand.

Notes Image

TCM Basic Acu-Points

The Most Yang Point (Ba Gua, "Bah-Guey") is where 100 yang lines (all yang paths of the body) meet. There is another such point, at the big bone protruding at the vertebra at the base of the neck.

The Bubbling Well points are where the Human Essence begins to emerge from the Earth's energy.

The Most Yin Point (Hui Yin, Perineum, the point between anus and genitals) is the starting and ending point for all energy in all QiGong exercises, says Professor Limin Qu.

The Shoulder Well points (where the Clavicle is felt between the shoulder muscles) on either side is the most important Health Maintenance Point in gigong. The basic exercise for "moving the stuck (tight) energy in the Shoulder Wells" is slow shoulder rotation exercise.

On each side of the body, the Bubbling Well is where our Personal Energy starts, and the Shoulder Well is the peak of our Personal Energy.

Professor Qu Limin says, "If you align the Bubbling Well Points with the Shoulder Well Points of both sides, and the Most Yin Point with the Most Yang Point while standing, this is better than doing the exercise form 100 times."

TCM Main Channels (Meridians)

The Governor Meridian runs along the skin from the Perineum up the spine, over the head through the Most Yang Point, and down to the hard palate just behind the front teeth.

The Conception Meridian runs from the Perineum along the front of the body to the tip of the tongue.

When the tongue curls slightly at the tip and touches behind the front upper teeth, the circuit is completed and Qi and Blood flow well. When talking the circuit is broken.

Hold a slight tension in the Perineum to keep the essences from "dripping out" the bottom of the loop.

The Qi and Blood can circulate in either direction, and to force it to change in either direction is thought to be unnatural.

This energy loop is called the Microcosmic Orbit, because Qi and Blood are thought to be like the Sun and Moon moving relative to the earth, and the Human Body is like a universe in miniature.

This is why the 9 Palaces Map is also used for Feng Shui, enabling practitioners to adjust living spaces according to the same universal principles which govern the human body and its organs.

TCM Chi Flow Side View

In reverse direction, cooling occurs. This can be done naturally, as when the body gets ready for sleep, or deliberately, as a meditative exercise.

TCM Eight Vessels to Empty

Energy stuck in these vessels (4 left, 4 right) cause health problems. Actively release them before and while doing the Tai Chi or QiGong forms.

TCM Organs

Yin Organs are Female, protected indoors (Rib Cage), and collect the money (Nutrients)

Yang Organs are Male, work outdoors (not in rib cage), and are always moving.

TCM Body Grid (9 Palaces Map)

Western European Anatomy studies show the Liver on the Right side of the abdomen under the ribs; Chinese Medicine feels the Liver Blood to be rising on the Left side of the body.

Clockwise DanTian rotations starting from the Water region build energy according to the 5 Element Creation Cycle: Water -> Wood -> Fire -> Earth -> Metal -> Water...

Therefore, Counterclockwise DanTian rotations starting from the Water location (below navel) break down or release energy since you are moving your internal energy with your hands against the 5 Element Creation Cycle: Water -> Metal (Lung) -> Fire (Heart) -> Wood (Liver) -> Water (Kidney or Bladder).

Empty yourself before refilling, of course. When your hands are positioned below your navel and you're starting dantian rotations, go to the right first.

Men are more Qi dominant, so they encourage Yin-Blood-Liver-Left Hand covering the Right Hand when doing dan tian rotations; Woman are more Blood dominant, so they encourage Yang-Qi-Lung-Reft Hand covering the Left Hand when doing dan tian rotations.

Since Blood moves slower than Chi, start your qigong or tai chi form by moving the left leg (Liver-Blood side) first to give it a head start. Then activate the Chi by turning the big toes in toward each other imperceptibly, which opens the lumbar back very slightly. Now your Yin-Yang Chi Engine is ready to go!

Start the form very deliberately, and End the form very deliberately.

TCM Basic Chi Flow Direction, Front View

In reverse direction, energy is 'destroyed,' or released.

The maximum potency and minimum space of yang is at Y1, like in a baby boy.

The minium potency and maximum space of yang is at Y9, like an old man.

The most stable yang energy, at Y4, is said to be 4x9=36 year old male, said Dr. Qu Limin.

The male reproductive energy is best at 4x8=32 years, according to the Yellow Emperor's Internal Medicine Classic.

At Y5 (40 years old), the male energy is already deteriorating, says Dr. Qu Limin.

For women, the formula is similar, but the best yin energy is at Y4, (? years old). The Yellow Emperor said women reproduce best at 4x7=28 years old.

TCM 6 Healing Sounds

Form your lips and throat into the usual shape to say the sound out loud, but make the sound only in your head to keep the energy inside.

Make the internal sound and do the corresponding exercise the number of times indicated for that organ's position in the 9 Palaces Table.

The Heart Sound (He) can be made with decreasing pitch in your inner voice as you cycle energy Down, Forward, Up, Back, and Down to "pour Kidney water over the Heart fire to cool it."

Tap away from to move;
Pinch/Zoom to contract/expand

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Scan Your Body / Relax Your Focus

Slower Faster

Slower Faster



Text description of the energy.


The Chakras
(This Menu Scrolls)


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Aligning the Chakras

Enter the number of minutes for aligning your chakras to the Universe, then start from the top and align down, or start from below and align up.

We align the chakras by paying attention to each one. This helps you do tai chi better, because you're more connected to the whole Universe.