Integral Tai Chi

Integral Tai Chi (CK10) is a series of exercises, relaxation technique and meditation that combine Yoga, Tai Chi, Qi Gong, and meditation into a self-healing system that integrates body, mind and spirit. This comprehensive approach involves a series of 10 body movement postures each designed to increase balance, awareness, endurance, flexibility, flow, concentration, energy and spiritual transformation.

Wednesday, November 17, 2010

buffalo posture 3

OX (Forward and Reversed)

The ox exercises the sacral chakra (chakra 2) located roughly an inch below the navel along the spine. The ox is positive in its nature. The ox wades through a muddy field representing the stickiness of carnal desires to reach the dry ground. Practicing this form helps transform the fire of carnal desires into a purer form or energy representing equinimity and love.


Forward (Thuận)
  • Remove all afflictions (Đẩy trừ phiền não)
  • Let go of all attachments (Buông xả vạn duyên)
  • Open up our heart and mind (Khai mở tâm lượng)
  • Return to the Non-Dual (Trở về chân tâm)
Reversed (Nghịch)
  • When advance, be honest (Hiến thân: chân thật)
  • When retreat, be clear of one action (Thoái thân: liễu nghiệp)

Essential points

  • This form imitates the movement of the water buffalo trying to wade out of the mud. Mud is like the desires or any kind of attachment to gratify the body.

Starting position

  1. Breathe in – Step out and forward with the left foot at 45 degrees to the left, right foot is almost parallel to the left foot so that the right knee can be readily bent down.
  2. Breathe out – Body leans back, almost resting on the right leg, hands are in front of the chest with palms opened out forward (forward form), or upward (reversed form).


  • Forward:
  1. Move the body forward, hands are pushed forth by forces of body movements, and palms are perpendicular to the ground all the way to the end. Drop both palms down emulating “letting go of all attachments.”
  2. Move the body back, hands are opened out in a figure of the letter D with the elbows pulling sideway, avoid opened out completely, since the hands are bent at the elbows.
  • Reversed:
  1. Body movements are similar to the forward form, but with palms opened upward, circled from in front of the chest outward, back of the palms come together with thumps pointed to the ground as the body pushed forward. As the body moves back, hands are pulled and twisted to open upward forming a figure of the letter V backward just in front of the chest. Keep hands and elbows at about the chest level; don’t lower hands below chest level.

Points of attention

  • Forward:
  1. Strength of the movements is originated from the abdomen and the back as the body bends forward or backward.
  2. Extend the neck and keep the chin up when moving forward. The neck is back to its natural position when moving backward.
  3. At all times, keep the heel of the back foot on the ground. The front foot should be tilted upward as the body moves back and rests on the back foot. Switch the order of legs when doing the reverse form. (If desired, feet can be switched within the movement, no need to wait to until the reversed form)
  4. The head is moving on a straight line parallel to the ground. Both eyes look straight ahead at an imaginary point.
  5. Hands are pushed forward by the forces of body movements, palms are perpendicular to the ground all the way to just before “letting go of all attachments.”
  6. Palms of hands come together in front of the chest to get ready for a new cycle of movements. Hands, palms and neck should be completely relaxed throughout the movements.

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