crane posture 4

CRANE

The crane exercise the solar plexus chakra (chakra 3) and is negative in its nature. The crane flies high in the sky looking down on hills, representing our egos and needs for recognition, and sees that they are all the same from afar. Practicing this form allows us to see ourselves more objectively and reduces the needs for enhancing the ego.

Mantra

• Eliminate one's blind spots (Chiếu phá điểm mù)
• The empty heart/mind ready to receive (Không tâm tiếp thọ)
• Gently accept and forgive (Nhẹ nhàng tha thứ)

Essential points

1. This form imitates the flying posture of the crane.
2. Energy is moved from the second (sacral) chakra to the third (solar plexus) chakra

Points of attention

1. Arms raised up straight and parallel beside the ears. Keep the elbows bent and relaxed when arms come down.
2. Legs raised up and brought down together with arms. Synchronize the movement of arms and legs.
3. Hands and fingers relaxed.
4. Eyes look straight at an imaginary spot ahead, this helps balance.

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.

Mantra

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).

Action

• 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.

Frog posture 2

TOAD (Forward and Reversed)

The toad exercises the base chakra (chakra 1) located at the end of the tail bone along the spine, and it is negative in its nature. The base chakra represents survival instincts and basic physical needs such as eating, sleeping, etc. This form shows a toad jumping out of a well, representing vô minh (ignorance) or a narrow mindset. Practicing this form helps reduce procrastination and laziness.

Mantra

Forward (Thuận):

• Right and Wrong are one (Thị Phi hợp nhất)
• Quickly enter into Suchness (Đốn nhập chân không)
• Gently engage with the world (Nhẹ nhàng nhập thế)

Reversed (Nghịch):

• Good and Bad are non-dual (Tốt xấu là một)
• Embrace all (Bao hàm vạn tượng)
• Let go and return to the source (Buông xả về nguồn)

Essential points

1. This form imitates the frog jumping out of the well. Philosophical meaning is the transformation of our limited tunnel vision into boundless vision as the frog sees the vast open sky atop the well.
2. Understand the Yin and Yang concept of the hands and the low back.
3. For the philosophical meaning, refer to the mantras.

Starting position

1. Breathe in - Step out with the left foot, feet are parallel to each other spacing about one shoulder width.
2. Breathe out – Hands expand and pointed downward ready to go down with the body.

Points of attention

• Forward:

1. Going down (Slow – Breathe out)
   1. Hands come down relaxed and form a circle as the body gets into a crouching position.
   2. At the crouching position, lower the hip to about knee level, the spine curved forward with the neck bent down, head relaxed, and eyes looking down at the middle point between the soles of the feet.
   3. The head and the hip should be leveled with each other relative to the ground.
   4. Back should be curved down to open a center of energy (Huyệt Mạng Môn).
   5. Hands form a circle around and in front of both knees.
   6. Knees point straight toward both feet or slightly outward.
2. Standing up (Quick – Breathe in)
   1. Spring up in a quick motion, stand on the toes, the spine curved backward, and eyes look up at both hands.
   2. The body curved backward due to the forces from the knees and the back, not from the hands.
   3. Back of hands stay with each other through the upward movement to the end before opened out, facing upward.

• Reversed: All the points mentioned above and:

1. Hands circle upward, back of hands meet up with each other. Hands lowered slowly and twisted around but still attached to each other. Hands lower first as the head follows. Both hands eventually form a circle in front of both

Heaven posture 1

HEAVEN (Can, Trời)

The first form or movement holds an imaginary ball in the hands and moves in gyrating circle, twisting the spine to energize the spine along with the chi or energy will flow. This form (Can) is positive in its nature.

 Mantra (Khẩu Quyết)

• Dharma (the truth) starts from within us (Khởi đạo trong tâm)
• Dharma (the truth) reaches out to others (Vận đạo tới người)
• The teaching is everywhere (Hóa đạo khắp nơi)
• The practice is infinite (Hành đạo vô tận)

Essential points (Điểm Chính Yếu)

1. Focus on the spine, imagine the spine can swirl and rotate, or twist and torque.
2. This form captures the spiraling movement, imitating the moment the universe began.

Starting position (Vị Trí Khởi Đầu)

1. Breathe in – Step out with the left foot, feet are parallel to each other spacing about one and a half (1½) shoulder width.
2. Breathe out – Hands form a circle in front of the chest.

Action (Động Tác)

1. Hands form a circle like embracing a big tree trunk; relax the shoulder and elbows, and level hands about the navel area.
2. Breathe in, pulling both hands to the right, imitating “stirring the pot” action, hands making half of an oval shape.
3. Hands turn opened to the left side into a pushing position. Breathe out, pushing both hands to the left, imitating “pushing the clouds” or “pushing a person to the left”.

Points of attention (Điểm Đáng Chú ý)

1. Focus on the lower back region, the body should be led by the hip movement. As the body twists 45 degrees on each side, the hip, the abdomen, the shoulder and the hands move subsequent to each others in order.
2. Throughout the movement, the body should be relaxed. Keep both feet parallel to each other and rooted firmly on the ground.
3. Keep both knees bent and back straight at all times. Knees move in a swirling motion like drawing two circles.
4. Body upright, neither leaned forward or back, nor tilted to either side, while moving to the right then twisting 45 degrees, then to the left and * Imagine everything is in motion as a spiraling oval shape.
5. Eyes gaze outward, not looking at the hands. Shift the eyes from one side to the other in 180 degree along with the motion of the body.
6. The speed of movement to the right is slightly faster than to the left. Do the opposite in the reversed form.

Techniques (Phương Pháp)

There are four phases in this exercise.

1. The first phase is simply making the oval shape movement of the hands and being familiar with the body rotating motion.
2. The second phase is to rotate the body and hands 45 degree further to the left and the right side with relaxed fingers. This phase helps to generate more energy from the lower back.
3. The third phase is to move the sweeping hands into a half-moon shape with slightly lift the elbows. In this phase, energy will further flow to the upper part of the body and flush to the arms and hands more powerful than the first two phases.
4. The fourth phase is to lift the elbows up and move the hands in a figure of an 8 shape. Two hands are closer to each other as they start to create a ball of energy in between. At this phase, not only the lower back generate energy but now the hands also generate a ball of energy.

Integral Taichi Introduction 2

turtle posture 9

TORTOISE

The tortoise exercises the crown chakra (chakra 7) and is positive in its nature. The tortoise can submerge deeply under the vast ocean representing our spiritual world that is unfathomable. The tortoise can also moves to the shallow waters and on the shore. Practicing this form allows us to develop superior consciousness and wisdom of the non-duality of the dharma.

Mantra

• Go upstream learning the dharma (Nghịch lưu học đạo)
• Go upstream performing the dharma (Nghịch lưu hành đạo)
• Join the world selflessly (Nhập thế xả mình)
• Join the world helping others (Nhập thế giúp nguời)

Essential points

• The image is to encompass the whole universe. The tortoise is a sea creature that can dive to the very bottom of the sea, which is symbolizing the consciousness and the sub-consciousness.

Points of attention

1. Move the hands in large, full circles
2. Relax the arms
3. The shoulder on the same side as the leading foot is slightly more forward than the other shoulder. Consequently, one hand would reach slightly further than the other.

Corpse Pose and Practice of Appreciation

Corpse Pose

After doing the ten forms we will do the Corpse Pose to store energy and rejuvenate our body. This practice takes about 15-20 minutes.

• Relaxation Procedure:

1. Remove your eyeglasses, your wrist watch and turn off your cell phone.
2. Lay flat, eyes closed. Spread your arms out 45 degree from your body with palms facing up. Legs apart with toes pointing outward.
3. Starting from the top of the head, focus on each part of the body and relax it
4. Move down to the forehead and let go the tension of your eyebrows.
5. Relax your eyes by closing your eyelids with pupils gazing down, relax the muscles around the eyes.
6. Relax the facial muscles.
7. Focus on your lips and relax them.
8. Withdraw your tongue a little and relax it.
9. Let your lower jaw dropped down naturally.
10. Relax your neck.
11. Move down to the shoulders and relax them.
12. Move your attention down along the arms and relax them. Next relax the fingers.
13. Focus on the chest, relax your chest, then your belly, breath slowly and gently
14. Relax your thighs, your knees, then move down and relax your calves, your ankle, and lastly your feet and toes.
15. Scan the body from head to toe, let go of any residual tensions in the body. Your body is now completely relaxed and still.
16. Now your body will feel heavier and heavier. Heaviness is a part of relaxation. The more you relax, the more you would feel heavy. Your body should sink deeper and deeper into the ground and merge with the earth.
17. The unhealthy organs or parts of the body are sinking and disintegrating into the earth. Then, upon hearing the bell, they would be healthy and revitalized with new energy.

• Waking up:

1. (May start with a sound of the bell) As you wake up, remain still and relaxed. Scan your body from the head down to the toes and acknowledge this relaxed state of your body and mind.
2. (May start with another sound of the bell) Now slowly open your eyes and look up and down a few times. Look to the left and to the right a few times. Move your eyeballs around a few times and then in reverse.
3. Blink your eyes.
4. Move your tongue around inside your mouth.
5. Slowly wiggle your toes.
6. Move your fingers.
7. Rotate your ankles and your wrists.
8. Shrug your shoulders.
9. Turn your head from one side to side.
10. Slowly bend up your knees.
11. Start twisting your body by keeping your palms and your shoulders on the ground, and then drop your knees as far as possible to the left while your head is turned to the right.
12. Do the reverse: your knees turn to the right and your head turns to the left.
13. Move your knees back to the center. Next, bring your knees up to the chest and embrace them with your arms. Hold them close to your chest and rock from side to side.
14. Put your knees down. Turn to the side facing to the stage (or to the instructor). Use your hands and elbow to push yourself into a sitting position.

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[edit] Practice of Appreciation

Appreciation helps to nurture a heart of gratitude and respect towards all things around us. The practice of appreciation after meditation can also create a wonderful bridge from stillness to movement, from the world of transcendence to the mundane world.

• Procedure:

1. Sit quietly in meditation posture for a few minutes.
2. Keep your eyes closed, with pupils gazing down.
3. Then lay two hands on the knees with palms open up.
4. Try to find three beautiful things, events, or people that you encounter today.
5. Appreciate the existence of these beauties.
6. Feel grateful for what they have done for our world.
7. Then join your palms together, place them in front of your heart to bring these beautiful images and goodness into your heart.