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.

Your safety and well being are very important to me.

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

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

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

Chest expansion, weight transfer and single leg stand

Mulan #3

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

Chest expansion, weight transfer and single leg balance

Mulan #3 side view

#4 Spinal rotation and lateral stretching

Mulan # 4

#4 Warm up, spinal rotation and lateral stretching

Spinal rotation and lateral stretching to warm up the lateral line

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

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?

Hatha Yoga Vinyasa – The Kung Fu Connection from a somatic Taoist perspective

Register your interest to attend a workshop, either at the Morley Noranda Recreation Club or at your studio.

Hatha yoga vinyasa from a somatic Taoist perspective

In association with the Morley Noranda Recreation Club, Chris Newell will lead a slow gentle style of Tai Chi outdoors at the Noranda Nook.

Tai Chi is a gentle form of exercise suited for everyone and everybody.

The slow mindful moment of Tai Chi helps to integrate the body and the mind.

Learn how to calm and balance your body and mind and centre yourself.

The gentle 3D stretching promotes a whole-body activation.

Some of the health benefits of practicing Tai Chi are:

Balance and coordination including Falls Prevention

Muscle toning, more strength and more endurance

Joint mobilisation to increase you range of control

Muscle toning and fascial line activation

My name is Chris Newell and I am a new member of MNRC and would like to offer some of my fitness skills to the mix of activities here at the club. I live locally and I am interested in forming a Tai Chi group here at the Club. I aim to train clients to learn healthy movement habits and develop healthy nervous systems. 

I teach a form of whole-body exercise called Circlework. Circlework is based on the principles and practices of modern sports science and mindfulness techniques. Tai Chi is an excellent example of an exercise that benefits our bodies are well as our minds.  

With Circlework I teach safe moment patterns with the training goal of High Performance Aging. Our main training goal is better health so we want to minimise injury and maximise vitality.

This Summer at Morley Noranda Recreation Club 

From Our Evolving Body "It's become more and more interesting for me to look for ways to stay coherent – in practice and in life. Although these skills are emergent, we do need to practice so it can become a way of life. We're being called to a different kind of evolution, a co-evolution relying intention and faith more than intellect and force. We have a choice but if we believe we're all alone in a me-first world, we'll become extinct."  Elizabeth Andes-Bell

Meet The Evolvers #2 Chris Newell

Meet The Evolvers - Interview with Elizabeth Andes-Bell

In conjunction with the Morley Noranda Recreation Club

7:30 - One Step Tai Chi - Yang short form

PLEASE NOTE THE SUNDAY CLASSES ARE CANCELLED UNTIL APRIL 7.

Some of the health benefits of practicing Tai Chi and Qi Gong are:

Joint mobilization to increase you range of control

Some of  the major health and fitness benefits that can be gained are;

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

Saturday mornings during school term, 7:30

Here is an article on the difference between pandiculation and stretching.

Stretching Vs. Pandiculation &#8211; What&#8217;s the difference and why does it&nbsp;matter?

Here is another article on the difference between pandiculation and stretching.

Stretching Vs. Pandiculation

Here is an article on the use of pandiculation somatic healing exercises to enjoy more comfortable walking.

Enjoy Freer and More Comfortable Walking Right&nbsp;Now!

Shoulder Pain Relief - Reach to the Top Shelf

Are you ready to add something different to your vinyasa practice? Something really good for your health and well being? Taoist Yoga is different. It’s safe, inclusive, fun and compatible with contemporary yoga. Learn how fundamental Qi Gong movement principles can be applied to vinyasa krama.

There is an intersection between Taoist somatic arts and yoga asana and vinyasa. Behind the choreography of qi gong movement are a set of internalised feelings that can be used a reference for moving. Imagine a slow, mindful breath centric practice with the internal qi gong energetics to match! These principles and concepts are directly transferable to vinyasa krama.

Taoist Yoga is based on the principles of I Liq Chuan.  It is a mindful movement practice with some very clear language around Taoist principles and concepts. Taoist Yoga is safe, inclusive and easy to learn. Watch this space and follow Circlework Training on FB.

As the yoga practice of asana evolves there is an opportunity to internalise the practice to suit where we are as individuals. Taoist Yoga is an internal practice, empowering your practice based on how you feel as compared to external practices aspiring to meet someone else’s goals via the restrictions of a particular style.

Taoist Yoga aspires to being physically and mentally present, formless and neutral. These are qualities of a calm and relaxed mind regardless of the physical effort of practice. 

·         Illustrate how to develop the structure and a whole-body frame to establish rock solid stability and set up for safe static or moving patterns.

·         Cultivate a Yin body state characterised by a general feeling of calm relaxed awareness.

·         Teach you how to practice organising 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 localising stress in a single joint.

·         Help you to use your muscles in an intelligent whole-body way, minimise repetitive strain type injuries and reduce unhelpful stress and force on joints.

There is an intersection between Taoist somatic arts and yoga vinyasa

Kristine Weber and Chris Newell Interview, May 2021

The Ba duan jin qigong is one of the most common forms of Chinese gigong used as exercise. Variously translated as Eight Pieces of Brocade, Eight-Section Brocade, Eight Silken Movements or Eight Silk Weaving, the name of the form generally refers to how the eight individual movements of the form characterize and impart a silken quality (like that of a piece of brocade) to the body and its energy. The Ba duan jin is primarily designated as a form of medical qigong, meant to improve health. This is in contrast to religious or martial forms of qigong. However, this categorization does not preclude the form's use by martial artists as a supplementary exercise, and this practice is frequent. Wikipedia Ba Duan Jin reference

There are lots of interpretations for this classic set of exercises. Some are easier than others. All eight exercises can be learnt in a series of more challenging progressions depending on your interest and capabilities.  Here are two reputable martial artists demonstrating the Ba Duan Jin. 

Eight Section Qigong Ba Duan Jin

8 Brocades Qigong Practice

Amanda Heidke Ba Duan Jin - 8 Section Brocade (mirrored)

Each of the exercises is associated with health energy meridians in the body associated with major and minor organs. Regardless of the choreography I would argue that each of the 8 exercises should contain Absorb/Project, Condense/Expand linked to the breath. The choreography is changeable and progressions from simple to difficult are possible.

Ba Duan Jin has been shown to have several health benefits, For example "the aggregated results from this systematic review show that Ba duan jin gigong practice is beneficial for quality of life, sleep quality, balance, hand grip strength, trunk flexibility, systolic and diastolic blood pressure, and resting heart rate." A Systematic Review and Meta-Analysis Baduanjin Qigong

Here is a clip with good form and structure....not so much absorb/project but some good advice. The toe stands are spot on and I've not seen a staggered stance hip shifting before for the kidney/bladder.

Eight Brocades Qigong

Silk Reeling Exercises- Eight Pieces of Brocade

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 was 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

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

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!

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

Style can have limitations

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

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)