Cloud Hands - Yun shou
June 20, 2004
Quotations Medical Studies Links Bibliography
The Health Benefits of Tai Chi Chuan and Qigong
"Tai Chi is a
wonderful form of mental and physical stimulation, great for your overall
health. The word
"tai chi" refers to a perfect balance between the yin and the yang-the
two forces of the universe. People
who do tai chi perfect a series of motions that flow into one another very
smoothly and gracefully, while
the body is held straight and upright. The movements are gentle, continuous, and
circular, exercising
every part of the body equally.
Tai Chi is a great form of exercise, especially for those with osteoarthritis.
It can help you build your
leg muscles, strengthen your posture, and improve your balance, flexibility, and
mobility. It also can
teach you to relax and focus, even while executing the moves, and is a way to
harmonize the
musculoskeletal and nervous systems. In addition, it helps to develop
concentration and coordination,
and can reduce the risk of falls common with the elderly."
- Andrew Weil, M.D., Good Morning E-mail Newsletter, July 9, 2003
"By building and learning to
direct internal energy for fighting, the practitioners also cleansed their
bodies and built their immune systems. But don't just take my word for it
- there is research that
shows that Tai Ji Quan does exactly what the old
Chinese have been claiming for centuries. For
example, David Anderson
reported
in the journal T'ai Chi, February 1993 an experiment in which
20
minutes of Tai Ji Quan was shown to increase heart rate and the amount of oxygen
present
in the tissues of the toes. Patrick Hancock, MD, reports healing a number of problems that
ranged from high blood pressure to heroin addiction,
using Tai Ji Quan (T'ai Chi, February,
1990). A more recent experiment was
conducted at Emory Medical School and widely reported
in medical journals.
This study was directly focused on the benefits of Tai Ji Quan for senior
citizens. It was found that the practice of Tai Ji Quan reduced the number
of falls (by half) and
markedly reduced the incidence of broken bones in a test
group who had done Tai Ji Quan for
more than a year, when compared with a group
of the same age range who jogged, bicycled, or
performed other exercise for the
same amount of time every week (Journal of the American
Geriatrics Society, May,
1996). Research at China's Zhong Shan Medical College, showed that
20
minutes or more of Tai Ji Quan practice increased the number of both T-cells and
H-cells
(disease fighting cells) in the bloodstream and the increase was greater
than for persons who
jogged, lifted weights, or did other strenuous exercise for
the same amount of time.."
- Dr. Don Lee Schurman, Sleeping
Tiger School of Internal Martial Arts
"Any single repetitive pattern tends to distort the open-ended flexibility
of the entire
system. Let us be on our guard against adopting any particular posture,
mode of
exercise, or repetitive discipline as being perfect, or ideal, or best.
Only constant
variation calls the full alertness of the system into being. It is,
after all, constant
variation that we are called upon to cope with throughout our lives, a condition
from
which we can only partially insulate ourselves no matter how hard we many try
to
cling to models, and no matter how "right" those models appear to be
from a
particular theoretical point of view.
Any set pattern, no matter how good it looks on paper, is a fixation that
threatens
to be crushed by its own existence to the onrush of things and events. The
goal
of bodywork should not be to impose universalized standards of posture and
movement upon an individual, but rather to help the individual to cultivate the
mental awareness and flexibility to continually adapt to the changing needs
of
the moment."
- Dean Juhan, Job's Body: The Handbook for Bodywork, 1987, p.
142.
Bibliography and LInks
The Health Benefits of Tai Chi Chuan and Qigong
ACE
Personal Trainer Manual. The Ultimate Resource for Fitness
Professionals.
By the American Council on Exercise. 3rd Edition. Edited by Cedric
X. Bryant
and Daniel J. Green. San Diego, California, American Council on Exercise,
1996,
2003. Index, 589 pages. ISBN: 1890720143. MGC.
Aligned,
Relaxed, Resilient: The Physical Foundations of
Mindfulness. By Will Johnson.
Boston, Shambhala, 2000. 137 pages. ISBN: 1570625182.
MGC.
American Occupational Therapy Association
Anatomy
of Hatha Yoga: A Manual for Students, Teachers and Practitioners.
By H. David Coulter. Foreward by Timothy McCall. Honesdale,
Pennsylvania,
Body and Breath, 2001. Index, bibliography, appendices, 623
pages.
ISBN: 0970700601. MGC. 2002 winner of the Benjamin Franklin Award
for
Health, Wellness and Nutrition.
Anatomy
of Movement. By Blandine Calais-Germain. Seattle,
Washington,
Eastland
Press, 1985, 1993. Translated from the French by Nicole Commarmond.
Index, 289 pages. ISBN: 0939616173. MGC.
Ancient
Way to Keep Fit. Compiled by Zong Wu and Li Mao.
Translated by Song Luzeng,
Liu Beijian, and Liu Zhenkai. Paintings by Zhang Ke Ren. Foreward by
Kumar
Frantzis. Bolinas, California, Shelter Publications, 1992. 211
pages, glossary.
ISBN: 0679417893. Outstanding illustrations by Zhang Ke Ren. MGC.
"Are the Internal Arts Scientific?" By Alex Yeo. T'ai
Chi: The International Magazine
of T'ai Chi Ch'uan, Volume 28, No. 3, June 2004, pp.
26-29.
Arthritis Therapy -
Exercise - Tai Chi Chuan and Qigong Bibliography, links,
notes, quotes, and references to medical studies. 23Kb.
The Art
of Happiness: Teachings of Buddhist Psychology. By Mirko Fryba.
Translated from
the German by Michael H. Kohn. Foreward by Claudio Naranjo. Boston,
Shambhala,
1989. Index, notes, 301 pages. ISBN: 0877734666.
MGC.
Awakening
to the Tao. By Liu I-Ming. Translated by Thomas Cleary.
Boston,
Shambhala, 1988. 105 pages. ISBN: 087773447X.
Awareness
Through Movement; Health Exercises for Personal Growth. Easy to Do
Health
Exercises to Improve Your Posture, Vision, Imagination and Personal
Awareness.
By Moshe Feldenkrais. San Francisco, Harper Collins, 1972, 1977. 173
pages.
ISBN: 0062503227. MGC.
Ba Gua Zhang: Links, bibliography, quotes, and notes. Circle
walking internal
martial arts.
"The Beneficial Effects of T'ai Chi on Blood Pressure." Written
by Dr. Mei Ying Sheng.
Translated by Ted W. Knecht. T'ai Chi: The International Magazine
of T'ai Chi Ch'uan.
Vol. 18, No. 5, October, 1994, pp. 32-33.
Breathe
Well, Be Well. By Robert Fried. John Wiley & Sons,
1999. 224 pages.
ISBN: 0471324361. Subtitle: A Program to Relieve Stress,
Anxiety, Asthma, Hypertension,
Migraine, and Other Disorders for Better Health.
The
Breathing Book: Good Health and Vitality Throught Essential Breath
Work.
By Donna Farhi. Henry Holt, 1996. 238 pages. ISBN: 0805042970.
Breathing Practices - Taijiquan, Qigong and Yoga
"Changes in hemodynamlc parameters following
tai chl chuan and aerobic exercise in
patients recovering from acute myocardial ininfarction."
Channer, K., Barrow, D.,
Barrow, P, Osborne, M., & Ives, G. Fellowship of Postgraduate
Medicine:
72, 349-351, 1996.
Chen Style Taijiquan: Links, bibliography, quotes, notes.
Cheng Man-ch'ing
(1901-1975) Links, bibliography, a list of the movements in
the 37 movements short form of Master Cheng, quotations, and notes.
Chi
Kung and Other Alternative Medicine Options Index.
Chi
Kung: Health and Martial Arts. By Yang, Jwing-Ming. Jamaica
Plain, Massachusetts,
Yang's Martial Arts Association, 1987. Glossary and terms. 120
pages.
ISBN: 0940871009. The exercise that moves the chi from the tan
tien up to the head
and around the body is called Nei Dan "Internal Elixir" (pp.
43-76).
C'hi:
The Power Within. By Geoff Pike and Phyllis Pike. Chi Kung
Breathing Exercises
for Health, Relaxation and Energy. Boston, Charles E. Tuttle Co.,
1993. Index, 272
pages. ISBN: 0804830991. MGC. A man in is 40's overcomes
poor health and cancer through
the daily practice of Chi Kung and martial arts. Many yoga practices are
found in this book.
Clinical
Trails Show How Tai Chi Chuan Helps Heart, Arthritis, and Motor Function.
By Bill Gallagher, PT, MS
The
Complete Body, Mind and Spirit. By Nancy Allison. McGraw Hill,
Contemporary
Books, Revised Edition, 2001. 432 pages. ISBN: 0658007041.
The
Complete Book of Chinese Health and Healing. By Daniel Reid.
Random House,
1994. 484 pages. ISBN: 0877739293.
The
Complete Guide to Chi-Gung: Harnessing the Power of the Universe.
By Daniel Reid.
Illustrations by Dexter Chou. Boston, Shambhala, 1998.
Appendix, index, 326 pages.
ISBN: 1570625433. MGC.
The
Complete Book of Tai Chi Chuan: A Comprehensive Guide to the Principles
and Practice. By Wong Kiew Kit. Shaftesbury, Dorset, Element,
1996. Index,
bibliography, 316 pages. ISBN: 1852307927. MGC.
The
Complete Idiot's Guide to Walking for Health. By Erika Peters.
Indianapolis,
Indiana, Alpha Books, Pearson Education Company, 2001. Index,
293 pages. ISBN: 0028640020.
Conscious
Breathing: Breathwork for Health, Stress Release, and Person Mastery.
By Gay Hendricks. Bantam Books, 1995. 189 pages. ISBN:
0553374435.
Cross-Training
for Dummies. By Tony Ryan and Martica K. Heaner. Foster
City,
California, IDB Books, 2000. Index, appendices, 350 pages.
ISBN: 0764552376.
Cultivating
the Chi: The Secrets of Energy and Vitality. Compiled and
translated by
Stuart Alve Olson. Revised and expanded third edition.
Chen Kung Series, Volume One.
St. Paul, Minnesota, Dragon Door Publications, 1993. Index, 166
pages.
ISBN: 0938045113. MGC.
The
Dayhiker's Handbook: An All-Terrain, All-Season Guide. By John
Long and
Michael Hodgson. Camden, Maine, Ragged Mountain Press, 1996.
Index,
appencices,
216 pages. ISBN: 0070291462. MGC. An excellent guide to
preparing
for and enjoying long day walks in the desert, mountains, jungles, canyons
and
streams, in the forest and along the coast. Practical tips and useful
advice.
Diabetes Therapy -
Exercise - Tai Chi Chuan and Qigong Bibliography, links,
notes, quotes, and references to medical studies. 30Kb+
"Efficacy of Tai Chi, Brisk Walking, Meditation and Reading in Reducing
Mental and
Emotional Stress." By Jin P. Department of Psychology, La Trobe
University, Bundoora,
Victoria, Australia. Psychosomatic Research. 1992 May;36(4):361-70.
Abstract
Eight Section Brocade Qigong Eight Treasures
Chi Kung. By Michael P. Garofalo.
Instructions, notes,
links, bibliography, quotations, and charts. 180Kb+.
The
Essence of Tai Chi Chi Kung: Health and Martial Arts. By Yang
Jwing-Ming. Jamaica
Plain, Massachusetts, 1990. Glossary, 148 pages. ISBN:
0940871106.
The
Essential Book of Traditional Chinese Medicine. By Liu Yanchi, Fang
Tingyu, Kathleen
Vian, Peter Eckman, and Chen Laidi. Columbia University Press, 1988.
305 pages.
ISBN: 0231103573.
Essentials
of Anatomy and Physiology. By Frederic Martini and Edwin F.
Barholomew.
New York, Prentice Hall, 1999. Second Edition. Index, 648
pages. ISBN: 0130821926.
Exercise and
Stretching By Bob Flaws. 14K.
"Exploring the basis for tai chi chuan as a
therapeutic exercise." Wolf, S.
L., Coogler. C., & XU, T.
Archives of Physical Medical Rehabilitation: 78, 886-892, 1997.
"An Evaluation of the Effects of Tai Chi Exercise on Physical Function
Among Older
Persons: A Randomized Controlled Trial." By L. Fuzhong and
others. The Annals
of Behavioral Medicine. Volume 23 Number 2, pages 139-146. May 2001. Notes
Fabulously
Fit Forever. By Frank Zane. Palm Springs, CA,
Zananda, Inc., 1993,
Revised 2nd Edition, 1995. Notes, 334 pages. ISBN: 0963616714.
A championship
bodybuilder and psychologist gives us sage advice about fitness and health.
Facing
Your Fifties: Every Man's Reference Guide to Mid-Life Health. By
Gordon Ehlers,
M.D., and Jeff Miller. New York, M. Evans and Co., 2002. Index, 370
pages.
ISBN: 0871319543.
Factsheet on Tai Chi Chuan
for Persons with Disabilities. NCPAD is part of the
Department of Disability
and Human Development in the College
of Applied Health Sciences
at the University of Illinois at Chicago.
Five Animal Frolics (Wu
Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Fully Alive
Coaching Newsletter Informative articles on health,
exercise, psychology and
personal transformation.
The
Healer Within. Using Traditional Chinese Techniques to Release Your
Body's Own
Mediciine - Movement, Massage, Meditation and Breathing. By Roger Jahnke,
O.M.D.
Harper San Francisco, 1999. 288 pages. ISBN: 0062514776.
Healing Moves: How to Cure, Relieve and Prevent Common Ailments with
Exercise.
By Carol Krucoff and Mitchell Krucoff, M.D. Three Rivers Press.
The
Healing Path of Yoga. Time-Honored Wisdom and Scinetifically Proven
Methods that
Alleviate Stress, Open Your Heart, and Enrich Your Life. By Nischala
Joy Devi. New
York, Three Rivers Press, 2000. Index, 238 pages. ISBN:
0609805029. MGC.
The
Healing Promise of Qi: Creating Extraordinary Wellness Through Qigong and
Tai Chi.
By Roger Jahnke, O.M.D.. Chicago, Contemporary Books, 2002.
Index, notes, extensive
recommended reading list, 316 pages. ISBN: 0809295288.
Health - Fitness Links
- Google
"How to Avoid Knee Injury in T'ai Chi." By Bill Z. Yang,
Ph.D.. T'ai Chi: The
International Magazine of T'ai Chi Chuan, Vol. 27, No. 3, June 2003, pp.
40-43.
Jobs'
Body: A Handbook for Bodywork. By Deane Juhan. Foreward by
Ken Dychtwald.
Barrytown, New York, Station Hill Press, 1987. Index, bibliography, 365
pages.
ISBN: 0882681346.
Knocking
at the Gate of Life and Other Healing Exercises from China.
Official Manual of the
People's Republic of China. Translated by Edward C. Chang.
Pennsylvania, Rodale Press, 1985.
Index, 202 pages. ISBN: 0878575820. The Eight Section
Brocade, Pa Tuan Chin: pp. 24-29.
MGC.
Kuo Lien Ying and
Kwang Ping Yang Taijiquan Links, bibliography, quotes,
notes.
Learn
to Relax: A Practical Guide to Easing Tension and Conquering Stress.
By Mike George.
San Francisco, Chronicle Books, 1998. Index, bibliography, 159
pages. High quality layout,
artwork, and typography. ISBN: 0811819086. 25 good techniques
for helping you relax and
reduce stress. A beautiful book with sage advice. MGC.
Living
Chi: The Ancient Chinese Way to Bring Energy and Harmony Into Your Life.
By Gary Kohr. Charles E. Tuttle, Co., 2001. 152 pages. ISBN:
0804832749. Includes
material on Shibashi, Lotus and Lohan Qigong.
"A Look at the T'ai Chi Hand." By Michael Gilman. Tai Chi International
Magazine,
Vol. 24,
No. 1, February 2000, p. 39-42. "The hands contain over one quarter
of all the
bones of the body. One sixth of all the muscles of the body are used in
hand movements.
A singl hand movement can involve as many as 50 muscles working together.
There
are as many as 21,000 sensors of heat, pressure, and pain per square inch of
the
fingertips. The hands can destroy or heal, cause pleasure or pain."
Meditation: Links,
Bibliography, Notes, Quotes.
"Metabolic and cardiorespiratory responses to
the performance of wing chun and tai chi chuan exercise."
Schneider, D., & Leung, R. International Journal of Sports Medicine:
12,319-322, 1991.
Mind
Over Matter: Higher Martial Arts. By Shi Ming with Siao Weijia.
Translated by Thomas
Cleary. Berkeley, California, Frog, Ltd., 1994. 102 pages.
ISBN: 1883319153.
The Miracle Cure: Taijiquan Myth #1
Movements
of Magic: The Spirit of T'ai Chi Ch'uan. By Bob Klein. North
Hollywood,
CA, Newcastel Publishing Co., 1984. 158 pages. ISBN: 0878770720.
Muscle/Tendon
Changing and Marrow/Bone Washing Chi Kung. The Secret of Youth.
By Yang, Jwing Ming. Jamaica Plain, Massachusetts, Yang's Martial Arts
Association,
1989. Glossary, 286 pages. ISBN: 0940871068.
The
Natural Science of Kriya Yoga. By Goswami
Kriyananda. Chicago, The Temple of
Kriya Yoga, 1976, 2002. Index, 367 pages. ISBN: 0961309911.
MGC.
Older Persons and T'ai
Chi Ch'uan
Overview of
Internal Exercise. By Gaofei Yan and Jude Smallwood. 29K.
Pa Kua Ch'uan:
Bibliography, Links, Quotes, Notes. Circle walking internal martial
arts.
Power
Yoga: The Total Strength and Flexibility Workout. By Beryl
Bender Birch. Photographs
by Nicholas DeSciose. New York, Fireside Book, Simon and Schuster,
1995. Index,
286 pages. ISBN: 0020583516.
"Psyshotheraputic aspects of the martial
arts." Weisner, M., Kutz, I.,
Kutz, S. & Weisser, D.
American Journal of Psychotherapy: 49(1),118-127, 1995.
Push Hands (Tui Shou)
in Tai Chi Chuan. Links, bibliography, quotes, notes. 25Kb.
Qigong
Empowerment: A Guide to Medical, Taoist, Buddhist, and Wushu Energy
Cultivation. By Liang, Shou-Yu and Wu, Wen-Ching. Edited by
Denise Breiter-Wu.
Rhode Island, Way of the Dragon Publishing, 1997. Index, glossary, 348
pages.
ISBN: 1889659029.
Recommended Medical Research
Links at Cinnabar Swan
Referencias
Medicas del Tai Chi Chuan 30Kb.
Relaxation (Song)
and Tai Chi
Chuan Quotes, links, bibliography, notes.
"Renewal Practices of Chinese Medicine." By Sean Fannin. T'ai
Chi,
Vol. 25, No. 4, August 2001, pp. 37-39.
The
Root of Chinese Chi Kung: The Secrets of Chi Kung Training. By Yang
Jwing-Ming.
YMAA Chi Kung Series #1. Jamaica Plain, Massachusetts, Yang's
Martial Arts
Association, 1989. Glossary, 272 pages. ISBN:
0940871076. MGC.
Short Form 24 Taijiquan, Beijing, Yang
Short Form 37 Taijiquan, Cheng Man-ch'ing, Yang
Silk Reeling
(Chan Ssu Jin): Links, bibliography, quotes, notes.
Simple
Fitness Exercises : Traditional Chinese Movements for Health & Rejuvenation.
By Jiawen Miao. Llewellyn Publications, 2000. 111
pages. ISBN: 1567184952. MGC.
Strength
Training Anatomy. By Frederic Delavier. Champaign,
Illinois, Human Kinetics,
2001. 124 pages. ISBN: 0736041850. Revised edition of
"Guide des mouvements de
musculation" Paris, Ditions Bigot, 1998. An outstanding illustrated
guide to muscles
at work. Both male and female models are
used.
Strength Training: Taijiquan, Qigong, Kung Fu and Yoga
Sun Style Tai Chi Chuan Links,
bibliography, notes, quotes.
T'ai Chi. T'ai Chi: The
International Magazine of T'ai Chi Ch'uan. Wayfarer Publications.
Editor/Publisher: Marvin Smalheiser.
"T'ai Chi and Musculoskeletal Pain." By Devin J.
Starlanyi. T'ai Chi, Vol. 25,
No. 4, August 2001, pp. 53-55.
The
Tai Chi Book: Beginning and Enjoying a Lifetime of Practice. By
Robert Chuckrow, Ph.D..
Jamaica Plain, Massachusetts, YMAA
ISBN: 1886969647.
Chapter 9 on health and healing.
Tai Chi Chuan and Health
Articles An excellent selection of articles presented by
the
Northwest Tai Chi Chuan Association.
Tai Chi Chuan - Breathing Practices
Tai Chi
Chuan: A Slow Dance for Health. By John Cheng, MD.
"The Physician and
Sports Medicine", Volume 27, No. 6, June, 1999. Excellent advice for
older persons.
"Tai chi exercise and the
elderly." Levandoski, J. L. & Leyshon, G. A.
Clinical KJnesiology: 44(2), 39-44, 1990.
Tai Chi for Busy
People. Easy Tai Chi. Instructional videotape or DVD by Richard
Jeffrey, Ph.D.
T’ai Chi Ch’uan For Health and
Self-Defense. Philosophy and Practice.
By Master T. T. Liang. Edited and with a foreword by Paul B. Gallagher.
Revised, expanded edition, 1977. New York, Vintage Books, 1974, 1977.
133 pages. ISBN: 0394724615.
Tai Chi for Arthritis.
This website is dedicated to inform and promote the
program "Tai Chi for Arthritis" developed by Paul Lam, M.D..
Tai Chi for Health and
Relaxation
Tai Chi For Life
Online Magazine
Tai Chi for
Longevity and Health. International Association for Mind-Body
Professionals.
Tai Chi -
Fountain of Youth. By Frank Petrillo, Jr.
15Kb.
Tai Chi Health
and Fitness Benefits
Tai Chi Productions. Dr. Paul Lam provides Tai Chi information
and instructional
videos, DVDs and books.
"T'ai Chi's Cardiovascular Benefits." By Soraya Lingbeek, M.D.,
Ph. D. T'ai Chi: The
International Magazine of T'ai Chi Chuan. Vol. 27, No. 4,
August,
2003, pp. 6-9.
Taiji Sword (Jian):
Links, bibliography, quotes, notes.
The Tao of Health, Sex and Longevity: A Modern Practical Guide to the
Ancient
Way. By Daniel P. Reid. New York, a Fireside Book, Simon and
Schuster, 1989.
Index, 405 pages. ISBN: 067164811X. MPG.
Tao of
Health. By Liu, Da. Schocken Books, 1987.
ISBN: 0805205969.
Tao of
Health and Longevity. By Liu, Da. Marlowe and Company,
1994.
ISBN: 1569249008.
The Tao
of Tai-Chi Chuan: Way to Rejuvenation. By Jou, Tsung,
Hwa. Edited by Shoshana
Shapiro. Warwick, New York, Tai Chi Foundation, 1980. 263
pages. First Edition.
ISBN: 0804813574. Excellent textbook. A Third Edition is now
available.
The
Taoist Body. By Kristofer Schipper. Translated by Kare C.
Duval. Foreward by
Norman Girardot. Berkeley, University of California Press, 1972,
1993. Index,
bibliography, notes, 273 pages. ISBN: 0520082249. MGC.
Taoist
Qigong for Health and Vitality: A Complete Program of Movement, Meditation
and
Healing Sounds. By Hon, Sat Chuen. Boston, Shambhala,
2003. 208 pages.
ISBN: 1590300688.
"The therapeutic
effects of tai chi for the elderly." Ross, M. C. & Presswalla. J. L.
Journal of Gerontological Nursing, 1998, 45-47.
Thirteen Treasures
Walking Qigong. 35Kb.
Unified
Fitness: A 35-Day Exercise Program for Sustainable Health. By
John Alton.
Hampton Roads Pub., 2002. 436 pages. ISBN: 1571742247.
Valley Spirit Tai Chi Chuan Club Red
Bluff, California.
Valley Spirit Tai Chi Chuan Journal. A journal with
reflections, notes, suggestions,
references, questions and answers, links and quotations. By Michael P. Garofalo.
Vitality
and Wellness. By Stephan Rechtschaffen and Marc Cohen. An
Omega Institute
Mind, Body, Spirit Book. New York, Dell Publishing, 1999. Index,
resources lists, 262
pages. ISBN: 0440508681. MGC. Includes chapters
dealing with techniques for
becoming aware of stress, how to meditate, ideas for changing one's
perspectives
about the passage of time, a discussion of retreats and quests, how play and laughter
are critical
to
health and well being, and a presentation on developing a sound fitness
and nutrition program.
The Way
of Harmony By Howard Reid. A guide to self-knowledge
through the Arts of Tai
Chi Chuan, Hsing I, Pa Kua, and Chi Kung. London, Gaia Books Limited,
1988. Index,
191 pages. ISBN: 0671666320. Instructions and illustrations of
the Ba Duan Jin set can
be found on pages 26 - 33.
The Way
of Qigong: The Art and Science of Chinese Energy Healing. By Kenneth
S. Cohen.
Foreword by Larry Dossey. New York Ballantine Books, 1997. Index,
notes, appendices,
427 pages. ISBN: 0345421094. One of my favorite books:
comprehensive, informative,
practical, and scientific.
Way of
Walking: Eastern Strategies for Vitality, Longevity, and Peace of Mind.
By Jacques
Moramarco and Rick Benzel. McGraw-Hill/Contemporary Books, 2000. 256
pages.
ISBN: 0809225867. MGC.
The Web
That Has No Weaver: Understanding Chinese Medicine. By Ted J.
Kaptchuk,
O.M.D.. Chicago, McGraw Hill Contemporary Books, 2nd Edition, 2000.
Index, bibliography,
appendices, notes, 500 pages. Foreward by Margaret Caudill, M.D., and by
Andrew
Weil, M.D. ISBN: 0809228408. MGC. An excellent introduction to
traditional Chinese
medicine and modern research on the topic.
Wisdom
of the Body Moving: An Introduction to Body-Mind Centering. By Linda
Hartley.
Berkeley, California, North Atlantic Books, 1989, 1905. Index,
bibliography, 346 pages.
ISBN: 1556431740.
Working
Out, Working Within: The Tao of Inner Fitness Through Sports and Exercise.
By Jerry Lynch and Chungliang Al Huang. New York, Jeremy P.
Tarcher/Putnam, 1998.
264 pages. ISBN: 0874779138. MGC.
Yang Style Long Form Taijiquan
The
Yoga of Breath: A Step-by-Step Guide to Pranayama. By Richard
Rosen. Foreward
by Rodney Yee. Illustrations by Kim Fraley. Boston,
Shambhala, 2002. Index, notes,
304 pages. ISBN: 1570628890.
MGC.
Medical Studies
The Health Benefits of Tai Chi Chuan and Qigong
"By building and learning to
direct internal energy for fighting, the practitioners also cleansed their
bodies and
built their immune systems. But don't just take my word for it
- there is research that shows that Tai Ji Quan
does exactly what the old
Chinese have been claiming for centuries. For example, David Anderson
reported
in the journal T'ai Chi, February 1993 an experiment in which 20
minutes of Tai Ji Quan was shown to increase
heart rate and the amount of oxygen
present in the tissues of the toes. Patrick Hancock, MD, reports healing a
number of problems that ranged from high blood pressure to heroin addiction,
using Tai Ji Quan (T'ai Chi,
February, 1990). A more recent experiment was
conducted at Emory Medical School and widely reported in
medical journals.
This study was directly focused on the benefits of Tai Ji Quan for senior
citizens. It was found
that the practice of Tai Ji Quan reduced the number
of falls (by half) and markedly reduced the incidence of broken
bones in a test
group who had done Tai Ji Quan for more than a year, when compared with a group
of the same
age range who jogged, bicycled, or performed other exercise for the
same amount of time every week (Journal
of the American Geriatrics Society, May, 1996) and NIH
Press Release. Research at China's Zhong Shan Medical
College, showed that 20
minutes or more of Tai Ji Quan practice increased the number of both T-cells and
H-cells
(disease fighting cells) in the bloodstream and the increase was greater
than for persons who jogged, lifted
weights, or did other strenuous exercise for
the same amount of time.."
- Dr. Don Lee Schurman, Sleeping
Tiger School of Internal Martial Arts
<<<<<<<>>>>>>
"The May 1996 issue of The Journal of the American Geriatrics Society
reported on a study conducted
at Emory University. The studies show that Tai Chi can reverse over 600
illnesses. Lowers blood pressure
while improving balance and self-confidence and more. Tai Chi was also
shown to be effective in stress
reduction in an investigation conducted at La Trobe University, Australia, in
the early 1990's. And, unlike
other exercises disiplines, there are no injuries related to Tai Chi in medical
literature." Source
<<<<<<<>>>>>>
Medical Studies: Arthritis Remedies: Tai Chi Chuan and Qigong
<<<<<<<>>>>>>
"Why Tai Chi Is the Perfect Exercise—Especially for
Seniors." Time, August, 2002. "The article
quoted
scientists at the Oregon Research Institute in Eugene, who are studying Tai
Chi's health benefits. They
reported that "Tai Chi offers the greatest benefit to older men and women
because it helps improve
balance, strength, and agility"—all of which are necessary for seniors to
maintain a high quality of life.
Rogue
Valley Manor News
<<<<<<<>>>>>>
May 2003, Traditional Chinese Medicine World describing a study by Dr.
Shi Jong Loh of St. Mary
Hospital in which he had success with Qigong as a
compliment to conventional therapy for colon
cancer. The method used?
Baduanjin. What
Has the Power
<<<<<<<>>>>>>
Tai Chi Chuan and
Health Articles An excellent selection of articles
presented by the
Northwest Tai Chi Chuan Association.
<<<<<<<>>>>>>
Tai Chi for
Older People Reduces Falls, May Help Maintain Strength. United
States
National Institute on Aging May 2, 1996.
<<<<<<<>>>>>>
"Consumer
Reports (CR,
Feb 2000, p 45) calls t'ai-chi the "Ultimate low-impact
exercise",
an exercise that can be done by any one who can walk, the only caveat being
people with
knee problems may have problems doing it. CR
claims t'ai-chi can improve cardiovascular
endurance as well as improve posture, strength and balance.
CR sites a 1992
Australian
study that found it had the same effect as brisk walking on heart rate, blood
pressure and
stress hormones. Scientific studies
have found that it can lower blood pressure, improve
balance, improve circulation and make seniors feel empowered.
- Harvey Kurland, Preface
to a History of Taijiquan
<<<<<<<>>>>>>
Last spring the British Journal of Sports Medicine released a comprehensive
review of
31 tai chi studies involving 2216 men and women.
Their findings?
"Tai Chi is a moderate intensity exercise that is beneficial to
cardio-respiratory function (heart
and breathing), immune capacity, mental control, flexibility and balance
control; it improves muscle
strength and reduces the risk of falling in the elderly."
From: Dr. Keith Jeffery Tai Chi Newsletter, September 2003
<<<<<<<>>>>>>
"T'ai Chi Ch'uan, when practiced over a period of time, is one of the most
ideal exercises
to prevent and cure high blood pressure which arises due to hardening of the
arteries in
middle aged and elderly people."
- Dr. Mei Ying Sheng, 1994, T'ai Chi Magazine
<<<<<<<>>>>>>
"It is encouraging to see so many Westerners turning to Yoga and
experiencing its
benefits. Current estimates suggest there are up to 20 million Yoga
practitioners
in the United States alone. In at least ninety-nine percent of cases, their
Yoga
practice consists of doing Hatha-Yoga postures one or more times per week.
Clearly, even this limited approach is producing some good results.
According
to a report by Intersurvey Inc. (www.intersurvey.com)
dated May 12, 2000, 9
percent of Americans have tried “Yoga” (as opposed to 14 percent who
have
experimented with meditation of an unspecified nature and 3 percent who
have tried Tai Chi). Yoga’s effectiveness has been rated 87 percent (as
opposed to meditation, which came in at 85 percent, and Tai Chi at 73
percent)."
- Georg Feuerstein, Comments
on Contempoary Yoga
<<<<<<<>>>>>>
"Tai Chi, a moving meditation, is examined for its efficacy in
post-stressor recovery. Forty-eight male
and 48 female Tai Chi practitioners were randomly assigned to four treatment
groups: Tai Chi, brisk
walking, mediation and neutral reading. Mental arithmetic and other difficult
tests were chosen as
mental challenges, and a stressful film was used to produce emotional
disturbance. Tai Chi and
the other treatments were applied after these stressors. After all treatments,
the salivary cortisol
level dropped significantly, and the mood states were also improved. In general
the stress-reduction
effect of Tai Chi characterized moderate physical exercise. Heart rate, blood
pressure, and urinary
catecholamine changes for Tai Chi were found to be similar to those for walking
at a speed of 6 km/hr."
"Efficacy of Tai Chi, Brisk Walking, Meditation and Reading in Reducing
Mental and
Emotional Stress." By Jin P. Department of Psychology, La Trobe
University, Bundoora,
Victoria, Australia. Psychosomatic Research. 1992 May;36(4):361-70.
Abstract
<<<<<<<>>>>>>
"Results of a study published in the March 8,
2004, issue of the Archives of Internal Medicine
showed that tai chi seems to improve functioning in the heart, blood vessels and
lungs among
healthy people as well as those with heart conditions, including patients who
have had coronary
artery bypass surgery. Practicing tai chi also appears to reduce pain, stress
and anxiety and
may improve memory, concentration and digestion.
So far, there's no hard evidence to explain how tai chi might affect health in
these beneficial
ways. The researchers from the Tufts-New England Medical Center in Boston, who
conducted
the current study, now plan to investigate exactly why tai chi works and who it
can benefit
the most."
- Dr. Andrew Weil's Weekly Newsletter, March 18, 2004
<<<<<<<>>>>>>
Valley Spirit Tai Chi Chuan Journal. A journal with
reflections, notes, suggestions,
references, questions and answers, links and quotations. By Michael P. Garofalo.
Red Bluff, Tehama
County, North Sacramento Valley, Northern California, U.S.A.
Cities in the area: Oroville, Paradise, Durham, Chico, Hamilton City, Orland,
Corning,
Rancho Tehama, Los Molinos, Tehama, Gerber, Manton, Cottonwood,
Anderson, Shasta Lake, Palo Cedro, and Redding, CA
Valley Spirit Taijiquan Journal
© 2004, Valley Spirit
Taijiquan, Red Bluff, California
Michael P. Garofalo, All Rights Reserved
Cuttings: Haiku and Short Poems
Thirteen Treasures Walking Qigong
Cloud Hands: Tai Chi Chuan and Chi Kung Website
Tai Chi Chuan, Taijiquan, T'ai Chi Ch'uan,
Tai Chi, Tai Ji Quan, Taiji, Tai Ji Chuan, Tie Jee Chewan
Chi Kung, Qi Gong, Qigong, Chee Gung, Qi, Chi, Tu Na, Dao Yin, Yi, Neigong, Kung
Fu
Health, Fitness, Exercise, Somatic
Disciplines, Transformation, Vitality, Energetics, Medicine,
Healthy Living, Lifestyles, Massage, TCM,
Traditional Chinese Medicine,
Chinese Exercises for Health, Improve Your Health with Tai Chi and Qigong,
Herbs for Good Health
Health for Middle Aged People, Fifties Fitness, 50 Year Old Health and Fitness,
Mid-Life Health and Fitness
Exercise for Older People, Sixties Fitness, 60 Year Old Health and Fitness,
Senior Exercise
Alphabetical Subject Index
Cloud
Hands Website
Taijiquan, Qigong, Weapons: Sword and
Staff, Taoism
Fitness and Well Being Website
Gardening, Meditation,
Walking, Yoga, Strength Training,
Fitness for Older Persons, Aerobics, Relaxation
The Spirit of Gardening
2,700 Quotes Arranged by 130 Topics,
History, Guides,
Psycho-Spiritual Aspects of Gardening
Web Guides, Bibliographies, Links, Directories, Quotes, Notes
Alphabetical Subject Index
Arthritis Therapy - Exercise: T'ai Chi Ch'uan and Chi Kung
The Bear: The Animal Frolics (Wu Qin Xi)
Chi Kung: Bibliography and Links
Cloud Hands: T'ai Chi Ch'uan and Chi Kung
Cloud Hands T'ai Chi Ch'uan Journal
Cold Mountain Poets: Wanderers, Mystics, and Sages
Confucius (K'ung Fu-tzu) (551 - 479 BCE)
Cuttings: Short Poems by Michael P. Garofalo
Diabetes Therapy - Exercise: Taijiquan and Qigong
Eight Section Brocade Chi Kung
Feedback, Kudos and Reviews for the Cloud Hand's Website
Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Five Wu-xing Elements and Taijiquan
Five Stepping Movements of Taijiquan
Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice
Green Way Research - Taijiquan and Qigong
Health and Fitness - T'ai Chi Ch'uan
Kwang Ping Taijiquan of Kuo Lien Ying
Links and Bibliography: Qigong
Links and Bibliography: Taijiquan
Long Form 108 Yang Style Taijiquan
Master Chang San-Feng (circa 1350)
Master Cheng Man-Ch'ing (1901 - 1975)
Meditation Methods and Techniques
Months of the Year: Quotes, Poems, Links
Pranayama: Breathing Techniques from Yoga
Qigong: Bibliography and Links
Senior Citizens Fitness Programs
Shoong, Sung, Song - Loose, Relaxed, Open, Yielding, Responsive
Short Form, Yang Style, Beijing Simplified 24
Simplified 24 From, Yang Style
Staff Weapons: Jo, Bo, Can, Staff, Spear
Swordsmanship and T'ai Chi Ch'uan
T'ai Chi Ch'uan: Bibliography and Links
T'ai Chi Ch'uan Short Form, Beijing Simplified 24, Yang Style
Tai Chi: Links and Bibliography
Taijiquan: Bibliography and Links
Taijiquan For Good Health, Fitness and Vitality
Taoism, Nature Mysticism, Alchemy
Thirteen Postures: 8 Gates and 5 Steps
Thirteen Treasures Walking Qigong
The 300 Missing Poems of Han Shan
Valley Spirit T'ai Chi Ch'uan Club
Valley Spirit Taijiquan Journal
Walking - General Fitness Exercise
Waving Hands Like Clouds: T'ai Chi Ch'uan and Qigong
Yang Style Taijiquan Long Form 108 Movements
Valley Spirit Tai Chi Chuan Club
Red Bluff, Tehama County, North Sacramento Valley, Northern Central California,
U.S.A.
Cities in the area: Oroville, Paradise, Durham, Chico, Hamilton City, Orland,
Willows, Corning,
Rancho Tehama, Los Molinos, Tehama, Proberta, Gerber, Manton, Cottonwood,
Anderson, Shasta Lake, Palo Cedro, and Redding, CA, California.
April 2, 2004