Author: Tommy & Julia

We have been a Qi Gong practitioners since 1993. Taught classes and also worked with Chronic Pain Patients for Kaiser Permanente as well as patients with Heart and Respiratory conditions. Currently teaching Learn By Doing Qi Gong classes in Tempe, AZ. Email for times and place.
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The Lesson of a Continued Practice of Qi Gong 18 Style.

For the past sixteen years, I have had a regular Qi Gong 18 Style practice. Often, I say to people that the Ritual Practice has been my best teacher. From practicing, I truly have learned many subtleties of Qi Gong.. The Ritual has guided me to make minor adjustments in  my structure and my awareness.

All of that being said, it has come to my attention in the past few weeks that with time, I have drifed away from one of the basic ground rules of the ritual, which is “keep your gaze on your hands as you perform each movement”. Over time,  by not paying attention to this “rule”, I had let my practice move from a place of being present in the practice to a place somewhere on the horizon–out of my “presence”. I had moved from being centered in the world to being out in the world. My focus had become  narrowed.  I was not being aware of all that was around me. As a result of this change in focus, I was too intent on what was “out there” and not aware of all of the “possibilities” that were and are at hand.

Fortunately, this narrowed focus  was brought to my attention. As I did my practice and concentrated on keeping my  focus on my hands throughout each movement, which was actually difficult at times, I often caught myself drifting  out and away. However, after a few days of focused effort on following my  hands within the gaze, I began to feel more centered and more aware of “My” world. I was again Present in the World not Away in the World.

The lesson here has been to not lose sight of the BASICS. As you practice, remind yourself of those simple steps that make your Qi Gong practice the powerful Ritual it is.

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I completed today my sixth straight daily session!

Julia, I just want to tell you that I completed today my sixth straight daily session!  Aren’t you proud of me?

and…yes… I would not say that I am doing better but I will say that I am not as tired at the end and I know that I am slowly improving particularly in my squatting!   [slowly ..is the key word!]

So, I am getting more and more convinced of the worth of the program and I wanted you to know.

I’ll keep you informed!

Josette

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Ok dear “trainer”

Josette has emailed a progress report on her practice. Read it below.

“Ok dear “trainer”, not every day but 4 times this week!

How did it go? I try to do every exercise as well as I can but many of them less than 8 times not to tire myself out before the end of the session..

My personal problems:

1) For the past couple of years I “inherited from my husband” painful knee joints! Not as bad as his but definitely arthritis.. it comes and goes..some day better some day worse. So the squatting is not easy but, in a way, I think the regular soft exercise helps a little, if not to soothe my knees, at least to reinforce the muscles of my calves. (and that is very needed!)

2) Lately, my right shoulder started hurting, particularly at night when I lay down in bed!! Honestly, I think the exercise seems to help

3) Finally my lower back hurts often and sweeping floor or raking leaves have become unpleasant but… no hurting when following Tommy along, or after!

Oh! One last detail: at about half way through the program…I start ..yawning deeply! – no offense to Tommy! – but Marianne said she was told it was normal reaction and a sign of relaxation! True?

Sooo dear friend…how do you like this report on my aging process!”

Julia, being the great coach and loving person she is offers Josette the following encouragement.

“Good Girl! It is great to hear you are staying with the program!

Continue to be gentle with your practice: do ALL 18 of the movements but do fewer repetitions of each while you build your strength and stamina.

Being aware of your body and it’s responses is very good; and it is good to hear that you think the regular gentle exercise helps with some of your aches and pains.

When I first did this 18 Style Qi Gong with Tommy, I was surprised how weak my legs were (and I did yoga!) – I could not do the squats very well and my thighs were very sore. You will build strength in your legs!

A few points to be aware of:

1)Make sure you are squatting (like sitting on a chair) rather than bending over. You want to keep your head above your waist level.

2)Keep your knees over your ankles (instead of letting them go over the toes for balance) this will be more work but will help you build strength.

SO – even if you just barely ‘sit’ or squat, it is better to stay in alignment. Pay attention to your body, go to your comfort level and then challenge yourself to go just a little further each day or even weekly.

It is OK to have little cracks and pops in your joints—that is normal.

Any exercise helps with circulation and 18 Style Qi Gong is especially good for the circulation, so you will notice other areas responding (sometimes with twinges, sometimes soreness,). Trust that your body is eager to repair and get back into balance (from the inside out!) I think you will be surprised how those new discomforts will disappear, but if they get a lot worse and become more uncomfortable, be sure to have them checked out.

NOW – LOW BACK PAIN:

It is very important that you support your low back in everything that you do. Be aware at all times of how you stand and bend over. When you stand, BEND your KNEES ever so slightly, tucking your tailbone under and lifting up with your pelvic muscles. The muscles in the front of our bodies are not as strong as those in the back (and especially the Back muscles themselves), so it is easy to over use and strain the back. You may be feeling more now, because you have started using all the muscles a little differently. By doing 18 Style QG, in the slow rhythm, you allow the smaller muscles to build strength. When we do thing quickly, the bigger (stronger) muscles automatically take over and do the work and get overused.

AND YAWNING! –a normal reaction to relaxation AND to getting more oxygen into your system…more balancing stuff! 18Style QG is very relaxing and meditative, AND you are definitely oxygenating your blood and brain.

You are doing GREAT – great awareness and paying attention to your body! Be patient with it and perceiver! We believe Yoga has its benefits but Qi Gong 18 Style is more balancing overall. I think my mother would enjoy the Qi Gong with us!”

We will keep posting the exchange of information between Josette and Julia.