Cloud Hands

The Gentle Mind-Body Arts of Tai Chi Chuan and Chi Kung


Reflections, Notes, Suggestions, References, Questions and Answers, Blog, Links, Quotations

June 2003

Index to the Valley Spirit Journal


Michael P. Garofalo




June, 2003, Valley Spirit Tai Chi Chuan Journal


June 30, 2003, Monday

I organized in a webpage some of my references and links to the "philosophical" 
aspects of Tai Chi Chuan and Qigong as they relate to Taoism, Buddhism, nature 
mysticism, alchemy, and general esoterica.  


June 29, 2003, Sunday


There are a number of books which explore the principles of Tai Chi Chuan relative to
the I Ching (Book of Changes) - an ancient Chinese Oracle.  This oraclar method was 
developed thousands of years ago.  It was one of the first statements of yin-yang theory.  

T'ai Chi According to the I Ching: Embodying the Principles of the Book of Changes.
By Stuart Alve Olson.  Inner Traditions International Ltd., 2001.  192 pages.  
ISBN:  0892819448.

Tai Chi: A Way of Centering and the I Ching: A Book of Oracle Imagery.  By Feng, Gia-Fu 
and Jerome Kirk.  London, Collier MacMillan, 1969.  157 pages.  ASIN: 0025372904.

T'ai Chi Ch'uan and the I Ching.  By Da Liu.  1972. 

The Complete I Ching.  Translation and commentary by Alfred Huang. 


"Keeping Still means
When it is time to stop, then stop,
When it is time to advance, then advance.
Thus movement and rest do not miss the right time.
Their course becomes bright and clear."
I Ching Hexagram # 52, Translated by Richard Wilhelm


For practice in guided imagery, random oracular methods, and esoteric reflection I 
prefer the Voyager Tarot: Way of the Great Oracle by James Wanless, Ph.D.  It 
speaks to my soul, catches my eye, and reveals more to me than the I Ching 
imagery and statements.  

Voyager Tarot: Way of the Great Oracle.  By James Wanless, Ph.D..  Foreward by 
Lynn V. Andrews.  Carmel, California, Merrill-West Publishing, 1989.  330 pages.
ISBN:  0961507934.  The Voyager Tarot deck was created in 1985 by James 
Wanless, symbolist, and artist Ken Knutson.

This morning I selected the Sage of Wands.    





June 28, 2003, Saturday


Doing some detailed work on my performance of the Yang Family Traidtional Long
Form, Section II.  I'm not exactly sure of the direction to face on a few of the 
movements.  I updated my list for Section II of the long form, and provided two
Word.doc formatted handouts for Section II.  

Lately, the daytime afternoon temperatures have reached over 100 F.  Not the best
conditions for Tai Chi Chuan outdoor practice, gardening, or outdoor home improvement
projects.  My wife, Karen, and I walk from 5:30 to 6:45 am, and I do the Thirteen Treasures
Walking Qigong
.  Then, after breakfast, we work outdoors until after noon.  We and our
two dogs hide indoors during the heat of the day, in dimly lit rooms, with comfort provided 
by an insulated home, fans, and an effiecient evaporative cooler.  As I write in this blog it 
is 4:30 pm: 102 F outdoors with 20% humidity, and 84 F and with 55% humidity indoors.   
The humidity is quite low during the summertime months in Northern California.  Thanks to 
the electricity from Shasta Dam, built in 1949, the simple technology of the evaporative 
cooler, fans, and low summertime humidity we can stay quite comfortable indoors during 
the hottest of summer days.     




June 27, 2003, Friday

Master Chang San-Feng's Tai Chi Advice
As interpreted by Michael P. Garofalo.

2.  Energize the body and quiet the gathered spirit.  

Raise up awareness to draw Chi to every nerve,
Fill up the body with the strength of the excited Force,
Stir and stimulate the Chi from head to toe,
Playing the Great Drum of inner Powers.    
Keep the spirit calm within,
Vital forces tamed and quiet,
Riding the Tigress to the Temple,
Gently leading the Great Ox past the Gate;
Condensing the Exilir of Spirit in the Inner Chamber.




June 26, 2003, Thursday


"The stillness in stillness is not the true stillness; only when there is stillness
in motion does the universal rhythm manifest."   - Unknown Taoist author


"Being and non-being produce each other.
Difficulty and ease bring about each other.
Long and short delimit each other.
High and low rest on each other.
Sound and voice harmonize each other.
Front and back follow each other.

Therefore the sage abides in the condition of unattached action.
And carries out the wordless teaching.
Here, the myriad things are made, yet not separated."
-    Tao Te Ching, #2
     Translated by Charles Muller


"Do not stray from "Walking is Ch'an, sitting is Ch'an!"
Essentially at ease whether talking or remaining silent, moving or staying still.
It is serene even when greeted with sharp weapons,
And is not worried about poisons.

It cannot be grasped, nor let go of,
But, if you do neither,
It goes its own way.
If you remain silent, it will speak.
Speak and it is silent."

-  Ch'an Master Hsuan Chuen of Yung Chia
    The Song of Enlightenment


"Keeping Still means
When it is time to stop, then stop,
When it is time to advance, then advance.
Thus movement and rest do not miss the right time.
Their course becomes bright and clear."
I Ching Hexagram # 52, Translated by Richard Wilhelm







June 25, 2003, Wednesday

Busy with working on screening in my back porch and with preparing and submitting
applications for a new part-time job.  Twenty teachers were laid off this week, including
yours truly.   I had worked part-time for four years for the Corning Union Elementary 
School District (K-8) as the District Librarian, library media teacher.  I will miss designing
and implementing reading, literature and research programs to help the 1,800 children 
served by our four school libraries.  Our California economy is struggling for a variety 
of reasons, and our State budget has a 35 billion dollar shortfall.  Ouch!!   

Twenty women and one man did Tai Chi Chuan tonight at the Maywood Middle School
cafateria in Corning.  What fun!   We worked on Cloud Hands.  Another reason for why women
often live longer than men - they work harder!  A good group with persons of all ages.

I spoke briefly with one woman who was breathing oxygen through a tube.  She said
she had MS.  She tried to stand and do parts of the Tai Chi form.  What a role model!  
And, to think, what a wimp I was, complaining earlier in the day of a pulled muscle in
my upper back.  Shut up Mike!  




June 24, 2003, Tuesday

Thirteen Treasures Walking Qigong

I walk for 75 minutes each day and do the Thirteen Treasures Walking Qigong
as I walk.  I walk at a moderate pace: .6 miles in 10 to 12 minutes, one mile
in 18 to 22 minutes, about 3 miles per walking session.  

I am very fortunate to be able to walk on a paved roadway that is a .3 mile cul de sac
in a rural setting.  There are few cars that use this roadway - my neighbors.  As I walk
to the east I have views of almond orchards and the southern Cascades, including
Mt. Lassen.  To the west, I have views of grazing fields and the Yolly Bolly mountains,
including the Yolly Bolly peaks (8,092 feet).  To the north and south are landscaped 
ranch style homes on 5 acre parcels.  

Wild grasses are mostly tan or gray at this time of year, but landscaped yards
and trees are vibrant green.  We have no rain at this time of the year.  

There is still snow on the upper level of Mt. Lassen (10,457 feet).  This past rainy
season (October - April) there was a snow pack on Mt. Lassen of over 140 inches.

I walk from 5:30-6:45 am in the cool of the morning, when temperatures range from
65F to 70F.  Since our daytime summer temperatures range from 90F to 100F,
walking very early is the most sensible and easiest time to exercise.  

I have provided a fairly detailed description of the Thirteen Treasures Walking Qigong
for readers.  Hopefully, some will try the set and reap the benefits as I have.  I welcome
your comments and suggestions.  






June 23, 2003, Monday

Taijiquan as a Enabling Technology for Consciousness Raising

"The therapeutic level of practice is what we all seem to spend most of our time on.  
Initially, as beginners, we simply struggle to remember "how to" and we fixate on sequence
and mechanics.  Once we survive this introductory stage (and most don't), we go on to
the fine detail, such as putting the foot out un-weighted, preserving central equilibrium,
maintaining relaxation, etc.  As the physical realization of improved balance, flexibility,
and coordination are gradually achieved, there is also a mental realization of enhanced
concentration.  This results in the attainment of a state of interior quietude, in which the
sense of self-centeredness is reduced.  Mind and body coordinate through practice,
to paraphrase Yang Cheng-fu.  The inner is coordinated with the outer, the result
being a state of serene concentration."
-   How to Use T'ai Chi as a Spiritual Path.  By Steve Higgins.  Tai Chi, Volume 25,
Number 3, June 2001, pp. 53-55.  


If we use this state of clear and serene concentration to focus on the nature of 
impulses, preceptions, feelings, emotions and consciousness we may come to
a new state of mindfulness about the nature of self and relationships.  We may come
to the standpoint from which aspects of ego, attachment, and desire are understood
to be empty, without substance, fleeting, and ungraspable.  We can then let go of
this unreal and samsaric fretting over nonessentials, better comprehend the 
Buddhist views on the emptiness of things, open up to the interdependence of
all beings, and let compassion flower in our hearts.  We can also learn to step
aside, roll back, and let go of petty, harmful,  and acquisitive aspects of our lifestyle,
leaving things to be, not contending, following the Taoist path of "wu-wei."


"At this point, the whole training forms an uncanny sphere, in which each step functions
cooperatively with every other step, spiraling upward, going higher stage by stage in
an endless ring: consciously tuning the physical form, then consciously and physically
inducing and directing psychic force and energy; then using consciousness, physical
form, and energy to tune mind; then returning, with consciousness that has been
elevated and refined to a higher level by consciously going through training of the
physique, energy and mind, to further train the physique, energy, mind and 
'consciousness' ."
-   Shi Ming, Mind Over Matter: Higher Martial Arts, 1994, p. 39.  


"Taijiquan is just an enabling technology." 
-   Steve Higgins






June 22, 2003, Sunday

Chang San-Feng

I spent some time reading about the legendary Master Chang San-Feng.  Prepared
a short webpage on the subject.  Why do I find these Taoist-Buddhist recluses so
interesting?  What is it about these crazy saints like Han Shan, Chang San-Feng,
Chan Master Chao-chou, or the Bodhidharma that keeps me reading and writing
about them?  I don't live alone in a forest or on a mountain top.  I don't fast, live off
wild herbs and grasses, or spent weeks in seated meditation.  I'm not a zany, crazy,
carefree, and enlightened spirit.  I'm a Valley person, gardener, householder, 
family fellow.   Why?  Oh well, sometimes, it is best not to know why we follow 
the charming pathways that we do.  Just let curiosity play!

Karen and I enjoyed a wonderful brunch at the home of our next door neighbors,
Debbie and Jordan.  What a delightful way to begin the first full day of summer.
What kind and generous friends.  Life is good!






June 21, 2003, Saturday

Summer Solstice

I've been writing quite a bit about the Yang Family Taijiquan long form.  Also,
working carefully in a review of the Second Section of the long form, including
much practice.  

1. Move in an agile, balanced, and coordinated manner.  

Once you decide to move, 
The parts of the body should act together,
Feeling connected and coordinated,
As balanced as two feathers on a scale,
Strung together like pearls in a necklace,
Agile like a cat,
Lighter than moonbeams, 
Mobile as a young monkey.

My interpretation of a short poem by Chang San Feng.

Karen and I sat on the back porch for hours watching the sunset and long
twilight on this Summer Solstice.  A light breeze kept the evening cool and
comfortable for man and beast and birds and living beings too small to 

I need to read some poems and find some quotes about the month of 
July.    Spring is over!!   




June 20, 2003, Friday

Tai Chi Staff

Although I have never had a Tai Chi Chuan instructor teach me a staff form (long or short staff),
I did learn a Jo Kata from Sensei Tony Ippolito at the Red Dragon Karate Studio.  Currently, 
I am learning a Yang style short staff form as taught on an instructional videotape by 
Shifu Jiang Jian-ye. I have considerable interest in staff forms.  

I worked on updating my notes, links, and references to various aspects of using a staff for
walking, exercise and martial arts.  The subject has led me to a number of interesting
discoveries regarding the staff as a symbol, totem, and spiritual power object.   

"Although the vast majority of walkers never even think of using a walking staff, I unhesitatingly include it 
among the foundations of the house that travels on my back.  I still take my staff along almost as automatically
as I take my pack.  It is a third leg to me - and much more besides.  On smooth surfaces the staff helps maintain
an easy rhythm to may walking and gives me something to lean on when I stop to stand and stare.  Over rough 
going of any kind, from tussocky grass to pockety rock, and also in a high wind, it converts me when I am 
heavily laded from an insecure biped to a confident triped.  ...  It may well be, too, that the staff also gives me
a false but subconsciously comforting feeling that I am not after all completely defenseless against attack by
such enemies as snakes, bears and men."
-  Colin Fletcher, The Complete Walker III, 1984, p. 78

I have never be forced to use my walking staff against man or bear, but I have used it many times to 
respond to threats from aggressive dogs.  I have seen a Doberman running at full speed towards me
stop immediately when I pounded my staff on the ground.  Numerous barking and snarling dogs have
retreated when I brandished my ash staff in their faces.  More often, like the Buddhist monk walking
with bells on his staff, with intent to harm no living being, wild animals may have disappeared before 
we met after they heard my staff click-clacking and cracking the earth.  





June 19, 2003, Thursday

Separate Heaven and Earth

In the Eight Treasures Qigong set there is an exercise called Separate Heaven and Earth.
One arm is raised up as high as possible, straight up in the air, with the palm turned
to face the sky.  At the same time one arm is going up, the other arm is moving down,
palm facing down, and kept at the side and slightly to the back of the body.  The arms
are pressed up and pressed down.  The arms are then rotated in the movement is
done to the opposite side.  Exhale as you press one arm up and the other arm down.

This exercise reminds me of Wild Crane Cools its Wings in the Yang style Tai Chi
Chuan form.  In that movement, all the bodyweight is on the back leg and the front
leg is in a toe stance.  It is a kind of separating, or splitting motion, with one arm 
moving in one direction and the other arm in the opposite direction.  Exhale as the
arm moves up.  In addition, the movement Parting the Wild Horse's Mane 
or Wild Horse Ruffles Its Mane, the arms move in opposite directions in a splitting 
motion.   You exhale as one arm moves out and up.  In both movements, the high
hand faces up to the sky.  

The movement Picking Peaches in the Nine Temple Qigong set also involves
moving one arm up to pick a peach as the other arm moves down to put the 
peach in a basket.  Exhale as the arm moves up.  

In pictures of the Five Animal Frolics, developed by Hua T'o (110-207 A.D.),
a famous Chinese medical doctor, the antics of the monkey or ape also reflect a 
separating of the arms with one arm up and one down.  A monkey swinging from 
tree limb to tree limb is part of the picture one brings to mind in this case.    

In martial applications, splitting or separating is one of the 13 energetic movements.

So, Press both Heaven and Earth.  Press with enthusiasm and energy.  
Press for answers!



June 18, 2003, Wednesday

I started attending a Tai Chi class taught by Joyce Harrison.  The class in held at the 
Maywood Middle School cafeteria in Corning on Wednesdays from 6:30 - 8 pm.  This
class began with instruction in the Sun style 8 movement form developed by Dr. Paul Lam, M.D., 
from Australia.  

For those wishing to attend the authorized Tai Chi for Arthritis Instructor's Workshop, it will
be taught in September 2003 in Santa Rosa by Nancy Kieffer.  

I continue to add information to my Northern California and Oregon Tai Chi Chuan and 
Chi Kung Directory.  I welcome suggestions, links, ideas, and information to make this
listing as inclusive and comprehensive as possible.  Send me information on workshops,
seminars, retreats, and classes in the area.  



June 17, 2003, Tuesday

I worked on the traditional Yang Family Tai Chi Chuan Long Form webpage.  I updated
the first part of the second section.  

I am checking various books listed in the bibliography to come up with 105 movements
to this form.  I have seen 85, 88, 105, and 108 movements for this form; but, the forms
appear to be the same.  I have discussed naming/listing/nomenclature issues

I am revising my handout for the Second Section of this common long form.  I want my
students to have the Second Section outlined in a two page handout.  I have already
completed a revision of my handout on the First section of the Yang Family Long Form.  



June 16, 2003, Monday

I worked today on a webpage on the short staff used in many wushu forms.  Its use is 
seen in Shaolin Kung Fu, Aikido, Tai Chi Chuan and, of course, all types of walking 
and hiking applications.  

Traditional Yang Family Tai Chi Short Staff 104 Forms.  
This short staff form was created in 1994 by Xu Minshan, who was an indoor student 
of Yang Chengfu.  Two instructional VHS videotapes featuring Shifu Jiang Jian-ye (1950-).  
Tape 1, Part 1, teaches movements 1-60 of this form (VHS, 112 minutes).  Tape 2, Part 2, 
teaches movements 61 -104 of this form (VHS, 112 minutes).  Produced by Shifu Jiang 
Jianye of the Capital District Tai Chi and Kung Fu Association of New York, 29 West 
Dillenbeck Drive, Albany, NY 12203.  These videotapes were produced in 2002, and 
priced at $45.00 each.  Website: Jiang's Tai Chi Videos.  Shifu Jiang Jianye began his 
studies of Wushu in 1955 in China and he was educated in China.  He is a physical 
education, tai chi, kung fu, and calligraphy teacher.  
This videotape begins with an introduction of Shifu Jiang, includes a little history of this 
short staff form, includes a number of short staff warm up exercises, and then teaches 
the form.  Each movement is introduced, named, and then illustrated.  A front view of 
the movement is shown as the teacher provides verbal instructions and tips.  The front 
view is repeated and then a back view of the movement is shown.  I find the instructions 
clear and understandable; and the videotape production is good.  




June 15, 2003, Sunday

Father's Day!  Best wishes to all the kind, helpful, hardworking and responsible fathers in the world.  
My children and wife purchased a tai chi short staff videotape and tai chi book for me.
How kind of them!  I am fortunate to have such a fine and generous family.   

A full moon in the morning sky.
A garter snake under the fig tree.
A white frog in the pot of begonias.
A fly up my nose.
A lizard on top of the grape arbor.
A dog slobbering on my knee.
A lawn mower that ran perfectly.  
A fine day working in the garden.  

I had a 60" jo on hand.  I had used it at the Red Dragon Karate Studios in Hacienda Heights
when I was learning a jo kata.  I cut the jo down to the size recommended by Shifu Jiang Jian-ye.  
I sanded the edges and polished the "new" short staff.

My Tai Chi Chuan short staff is now 52.5" inches long.   I am 76.5" tall, 250 pounds.  So,
the ratio of my height to short staff length is 76.5" ~ 52.5", 7.65" ~ 5.25", or 1" ~ .6862".
This is my own 13 hands ratio.  A man 72" tall would likely need a short staff of 49.4";
and a woman 64" tall would likely need a short staff of 43.9".  

My current walking staff is 49.5" long.  It is made from the handle of a shovel.  Any time
I go on longer walks and hikes, wearing my backpack, I take along my walking staff.   

I walk for one hour each day at daybreak (now 5:30 am) on the .3 mile cul de sac in
front of my house.  I don't take a cane or walking stick because there are no 
dogs or unpleasant people to bother me on this country lane.  

I viewed the new videotape and studied the first two movements of the short staff form 
by Xu Minshan.  




June 14, 2003, Saturday


"One of the fundamental beliefs of Taoist philosophy is that the reason people become
old and weak and eventually die is that they lack sexual energy.  This explanation is based
on the insight that physical reproduction is but one aspect of the process of maintaining
the life and creativity of the individual person.  When we are young, our sexual activities
naturally generate a powerful energy that pervades all aspects of our life, both physical
and mental.  The generation of this energy occurs in the production of the sexual essences:
the sperm in the male and the menstrual fluid in the female.  These substances are both
yang.  As we grow old and these essences are no longer produced so easily, this
natural source of energy tends to dwindle and become less powerful."
-  Da Liu, T'ai Chi Ch'uan and Meditation, 1986, p. 5.  Refer also to chapter 12 on 
Sexual Energy.   

Are we growing old because our sexual energy is diminishing, or are our sexual 
energies diminishing because we are growing old?  In some ways, aging is the
process in which our cells cannot reproduce/replicate our DNA schema as 
precisely as they did during our growing and young adult years.  So, in some 
sense, the inability to "reproduce" is at the heart of the aging process.  

Jing is thus our sexual essence, our sexuality, our properly functioning reproductive 
systems.  Many Tai Chi Chuan books and instructors discuss this Taoist view of 
the human body and sexual energy, and suggest various esoteric and kinky 
practices to keep one's Jing "charged up" but conserved.  

Jing is also often referred to as focused, concentrated, intense energy - as force,
as contolled and potential power.  When speed, mass, and technique are effectively 
combined then we can issue Fa-Jing.  It is definitely Yang!   An excellent discussion
of Jing is found in Dr. Yang Jwing-Ming's book: Advanced Yang Style Tai Chi Chuan,
Volume One
, 1986.  




June 13, 2003, Friday

Enjoyed a beautiful late spring day by gardening, reading, and working on a major
plumbing/irrigation project in the back yard.  Walking and Tai Chi Chuan for ninety
minutes in the early morning.  

Worked a little on the Yang short form 24 version webpage and on a revised handout 
for the Valley Spirit Taijiquan students.  I practice this short form twice each day.  

Friday the 13th is considered an unlucky day in Western European/American culture.
It is my understanding that, in China, the number four (4) is considered to be unlucky.
However, any day can be an unlucky one.  Any hour can bring tragedy and sorrow. 
Choosing one (13th or 4th) just reminds us of this sad fact of life.  




June 12, 2003, Thursday

After reaching for the needle at the bottom of the sea,
I looked up, one summer's eve,
to see old Chang San-Feng open the garden gate,
and join me for Tai Chi.

We said not a word -
hands moving like clouds,
fingers grasping sparrow's tails,
faces smiling, feeling the sun drop,
glimpsing a half moon climbing the clear sky.

Time flowed without a ripple of memories,
Space embraced a crane cooling its wings,
Being began to sing
softly in tune with the moon.

My dusty black dog barked,
sensing something on the warm wind;
speaking her mind,
ears up.

Mr. Chang was gone.
Leaving his shoes by the gate, and
a page of poems -
mementos for mortals.  

Two black butterflies
danced wing to wing
in love.


Metaphysical Duet #3



June 11, 2003, Wednesday

Know Yourself and Act Accordingly

Some Taijiquan and qigong exercises are not appropriate for people who are out of
shape, in poor physical condition, suffering from chronic or life threatening illnesses,
elderly, infirm, recovering from illness, etc..  For example, bending over and touching
your toes is probably not a good idea for people with high blood pressure, obesity, 
suffering from back pain or arithitis, fail bones, or for folks who are totally out of shape.  
Specific exercises are counterindicated depending upon your physical condition, and
if you're in poor or failing health, consult with your personal physician for advice.

You need to be realistic about your state of health and general physical condition.
If your are just beginning any exercise program - proceed slowly and cautiously.  Modify
the degree of difficulty, the number of repetitions, or the duration of any exercise set to
your own comfort and safety level.  Do not try to do what others can do or will do, if it is
inapproprate for you to do.  Be realistic and safe!

The best Taijiquan and chi kung teachers always advise you to be aware of your body, 
be sensitive to your body, be "in tune" with your body, and listen to your body.  They 
encourage beginners to be gentle on themselves, proceed slowly, and modify the 
exercise to suit the student's state of health, level of fitness, age, and body type.  They
view their internal art as a life long regimen, something that evolves and progresses
over long periods of time, and not a "Quick Fix 10 Minutes to Super Health, Rock Hard
Abs, and Super Sex Dynamic Program."   They advocate regular daily exercise, 
relaxation, deep breathing, a peaceful and positive attitude, and gentle self care - not magic.   



June 10, 2003, Tuesday

I enjoyed reading the book "Ancient Way to Keep Fit."  The illustrations, color and black and 
white drawings are superb.  The book shows dozens of qi gong exercise sets, gives brief 
descriptions of the movements, and provides a little bit of history on the forms.  

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.  

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.  This book helps one fight the battle against
worry, tension, and stress by means of psychological techniques.  Changing your mental 
attitudes and habits is crucial to stress management.  MGC.  



June 9, 2003, Monday

"It is important to spend time with a living teacher, one who can correct mistakes and discipline 
you.  But the object of such study should not be the creation of a new orthodoxy.  Rather, your 
goal should be to bring yourself to a state of independence.  All teachings are mere references.  
The true experience is living your own life."                                  
-   Deng Ming-Dao, Scholar-Warrior



June 8, 2003, Sunday

Can you Stop?

A Taijiquan player needs to be moving slowing, carefully, deliberately.  She needs to be able
to stop during any movement and hold the position.  One can pause when they have balance 
and control.  Except for jump or sweeping kicks, he should be able to stop and hold any
Tai Chi posture - in any part of the posture movement.  Stopping and holding a posture
reflects our true state of relaxed control.  

When learning the Liou Ho Ba Fa form Sifu Moore used to ask as to imagine we were shadow
boxing in water.  He liked to call the form "Water Boxing."   Our bodies were moving through
water, slowly, effortlessly, but sensing the resistance of the water.  Because of the buoyancy of
the water we should be able to hold any posture for longer periods of time.  Pause and float
in space!  Stop!   Hold that position!   Jing training!  

Sensitivity to a dangerous situation, in ordinary life or combat, means we can stop our movement,
change our movement, alter our position, and stop where we are at a moments notice.  Stopping
and staying in place may help us save our life or prevent injury.   

Tai Chi Chuan avoids meeting aggression with opposing aggression, avoids muscles against
muscles.  Moving away, retreating, turning aside, rolling back ... at a moments notice.  If the mind
intends one response, but reality dictates a change, we must be able to stop, hold, and suspend
our intent.  

We all need to work on the ability to stop in a number of areas in our lives depending upon our
personal goals, avoiding our personal faults, and changing for the better.  Should I stop eating
now?  Should I stop drinking?  Should I stop hurting myself.  Should I stop working so hard?
Should I stop watching this TV program and go for a walk?  Stopping something we are doing,
really stopping, may dramatically improve the quality of our life.  




June 7, 2003, Saturday

Attended a Taijiquan class led by Marilyn Bonney.  The class was held at the Chico Grange
meeting room from 9:30 am to 12:30 am.  The larger room had hardwood floors - very nice for 
Tai Chi Chuan practice.  The room was comfortable and not too hot.  

We trained with an excellent group experienced Tai Chi teachers and practioners: Marilyn Bonney, 
Joyce Harrison, Karen Mitsueda, Jeanne, Clancy, and one older lady.   Delightful group dynamics!

We did Yang style long form work, broadsword forms, and fan forms.  Thankfully, we did no Chi Kung
(not my favorite activity).  We started right off with the long form - Yes!

I need to work on a number of areas in the next 30 days.  First, I will relearn the first and second sections 
of the Yang long form so I can do them myself each day.  Books, videotapes, and writing up the sections 
will help me get the sequence corrected and memorized.  Second, I need to shorten the width and depth 
of my stances.  I'm going too wide and low and loose the ability to retreat and recover quickly.  I need to 
be nimble, poised, and ligher on my feet; not ponderous, stiff, and power orientated.  Third, I need to get 
my arms out before I shift my waist, move, and root from the legs.  My arms are moving too late in Grasping 
the Sparrow's Tail.  Fourth, I need to work on my balance and form during kicks.  




June 6, 2003, Friday

Hua T'o (110-207 A.D.) is one of the famous physicians of the Han Dynasty.   In The History 
of the Later Han
, Hua T'o wrote:
"Man's body must have exercise, but it should never be done to the point of exhaustion.  By moving
about briskly, digestion is improved, the blood vessels are opened, and illnesses are prevented.
It is like a used doorstep which never rots.  As far as Tao Yin (bending and stretching exercises) is
concerned, we have the bear's neck, the crane's twist, and swaying the waist and moving the 
joints to promote long life.  Now I have created the art called the Frolics of the Five Animals:
the Tiger, the Deer, the Bear, the Monkey, and the Crane.   It eliminates sickness, benefits the legs,
and is also a form of Tao Yin.  If you feel out of sorts, just practice one of my Frolics.  A gentle sweat
will exude, the complexion will become rosy; the body will feel light and you will want to eat."
-   From: Drawing Silk: A Training Manual for T'ai Chi.  Page 6.  




June 5, 2003, Thursday

"You will recognize your own path when you come upon it, because you will suddenly 
have all the energy and imagination you will ever need."
-   Jerry Gillies

"The self is only that which it is in the process of becoming."
-   Soren Kirkegaard


"Down through the ages, the exercises as practised at Shaolin Temple have developed into the largest wushu 
school with hundreds of routines in different styles, from which many other schools have been derived. Of these 
mention may be made of Hong boxing, "cannon and hammer" boxing, "six-in-one" boxing, baduanjin ("brocade" 
exercises in eight forms) which is said to have been revised by General Yue Fei (1103-1142) on the arhats' 
routine in 18 forms, the "stepping exercises" and "heart-and-will" school derived respectively from the dragon's 
and tiger's sections in Monk Bai Yufeng's routine imitating the five animals' movements, and the long-range 
boxing in 36 forms compiled by the First Emperor of the Song Dynasty (960-1279). The routines can be 
practiced solo, duet or trio, and barehand or with ancient weapons, particularly the cudgel which has earned 
great reputation for Shaolin Temple."
-  China Sports Publications, Shaolin Temple Wushu




June 4, 2003, Wednesday

Yang Family Style Taijiquan Form - Traditional 108 Movements 

Mostly working on a webpage on this topic.  I am doing a careful review of this form as 
well as daily practice on my own.  

"Yang Chen Fu (1833-1936) exemplifies the highest natural talent and achievement in 
Tai-Chi since he was entirely self-taught after his father (Yang Chian, 1839-1917) died.  
His great example encourages us that even if excellent teachers are hard to find, we can
develop by ourselves if we really understand and apply the theories and principles of 
Tai-Chi Chuan.  The current forms of so-called Yang's Tai-Chi were defined and regulated
by him.  Yang's style, which is comfortable, generous, light and stable, has be recognized
as the easiest and most popular one."
-   The Tao of Tai-Chi Chuan:  Way to Rejuvenation.   By Jou, Tsung Hwa.  p. 46.  




June 3, 2003, Tuesday

Is Chang San Feng the Creator of Tai Chi Chuan?


History of Yang Style Tai Chi Chuan.   By Craig Rice.  12K.  

Master Chang San-Feng   Legends and Lore, Poems, Links, Bibliography

Meeting Chang San Feng - A Poem   

The Myth of Chang San Feng

The Mythical Life of Chang San Feng.   By John Hancock.  36K.  An excellent informative article.  

Portraits of Chang San Feng:  FirstSecond - colorThirdFourth,  Fifth

 Tai Chi Master of all Masters

T'ai Chi Ch'uan Ching.   By Chang San Feng.

Taijiquan History and Development.   By Peter Lim Tian Tek.  Outstanding collection of webpages.  

"Much of the written material about Zhang Sanfeng is mythical, contradictory, or otherwise suspect. For instance, he 
is reported to have been born in AD 960, AD 1247, and again in AD 1279.  He is described as being seven-feet tall, 
with the bones of a crane and the posture of a pine tree, having whiskers shaped like a spear, and being able to 
cover 1000 Li in a day."
-   Wikipedia


"Aside from being a wise sage, Master Chang is also known as the Father of the 'Grand Supreme Fist', Tai Chi Chuan.  
Chang discovered that most Wu Kuen, that is to say martial forms, were too vigorous and relied too heavily upon the 
physical strength.  It is told that Master Chang, ever observant of Nature, once witnessed a combat between a snake 
and a bird.  The noise of this contest had disturbed the Master's devotions, and venturing forth from his modest hut, 
he witnessed the bird to attack the snake.  At each pass, the bird fiercely pecked and clawed at the snake, however,
the reptile through suppleness and coiling of his form, was able to avoid the attacks and launch strikes of his own.  
The bird in his turn circled and used his wings beat the snake aside when he struck.  Master Chang contemplated 
upon this experience.  That night, as the Master slept, Yu Huang, the 'Glorious Jade Emperor', visited Chang in his 
dreams and instructed him, teaching him the secrets of the Tao that the bird and the snake innately knew.  The next 
day, Chang sprang up from his sleep wide awake and inspired by his Celestial Visitor, and immediately set about 
the creation of a new Martial Art form that relied upon Internal Power, or Chi, at its root.  This art held as its foundati
on the Truth that 'yeilding overcomes aggression' and 'softness overpowers hardness'.  In honor of his divine influences, 
Chang called his art Tai Chi Chuan, the 'Grand Supreme Fist'.  For this, Master Chang is know as the progenitor 
of the Wu Tang Ru (schools), so named because they come from Wu Tang Shan (mountain).  These are the Internal 
Arts, which are juxtaposed to the External Arts, such as Shao Lin Chuan, which relies upon the physical mastery of
the body and development of great strengths.
-   John Hancock, 
The Mythical Life of Chang San Feng


"Most people recognize Chang San Feng as the founder of T'ai Chi Ch'uan. The Chang San Feng legend can be viewed 
as having three phases: phase I (prior to 1669) merely claims that Chang was a Taoist immortal; phase II (after 1669) 
claims that he founded the "internal" school of boxing; and phase III (post 1900) claims that Taijiquan originated with 
Chang. The Chang San Feng legend evolved during the Ming period (1368-1644), based on the close association of 
early Ming rulers with Taoism and Taoist priests, whose prophecies had supported the founder of the dynasty. Little is 
known about Zhang except that he is described as an eccentric, itinerant hermit with magical powers, who died once, 
but came back to life, and whose life, based on varying accounts, spanned a period of over 300 years. According to
legend, Chang San Feng created a new set of exercises now known as taijiquan in the Wudang Mountains."
-  Ottawa Chinese Martial Arts, Tai Chi History




Chang San-Feng
From the 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.  



"When the winter was really cold and the track outside the temple, where he practiced was covered with snow, Chang 
liked to go out and enjoy the snow-covered landscape. Where he had walked there were no footsteps - like no one had 
walked there. ...  Its also said, that when he was meditating at night, his cultivated energy - the so-called Chi or Jing - would 
make his coat flap, and the walls around him would shake. This phenomenon indicates, that his energy had reached its 
peak. He had obtained the state where his Chi had been transformed into Shen or Spirit."
-   Bjrn Darboe Nissen, Tai Chi Chuan and the Human Being   


"Some have raised the question of Chang San Feng's existence as there is much legendary 
material about him. He is recorded by reliable historical documents such as the 'Ming History' 
and 'The Ningpo Chronicles' which have no relation to martial arts literature as having existed 
and to have created Wudang Internal Boxing arts. This is in line with the beliefs held at the 
Wudang Temple itself and one can find much old material pertaining to Chang San Feng 
there. According to the available material, Chang lived at the end of the Yuan Dynasty 
(1279-1368) and at the beginning of the Ming Dynasty (1368-1644)."
-  Peter Lim Tian Tek, The Origins of Tai Chi Chuan



June 2, 2003, Monday

I switch between names for this daily Tai Chi Chuan journal, or Internet Taiji blog.  I call it the
Valley Spirit Taiji Journal or Cloud Hands Journal or Taiji Blog.  Whatever!   It helps keep
the Google web spiders spinning.    

I wrote up the principles for the development of the Cloud Hands website today.  


"When it's over, I want to say: all my life
I was a bride married to amazement.
I was the bridegroom, taking the world into my arms."

-   Mary Oliver



June 1, 2003, Sunday

The Spirit of Gardening

Worked all day on mowing lawns, mulching, installing some pipe, and repairing drip lines.  A beautiful, 
warm, and breezy Spring day.  Taiji at dawn.    

Tai Chi Chuan and gardening have a lot in common: a productive use of the body, relaxing the body by 
exercise, calming to the spirit, natural and close to the earth, a backyard activity, unhurried, consistent
with the Five Precepts, environmentally low impact, nurturing, the cultivation of beauty, gentle, open-
ended, pleasing to the senses, a daily effort, and endless.  

Gardeners must be patient, so too Taiji players.  Our gardens are never complete, neither are we.
Our gardens need improvement, so does our form.  Another day is a fine opportunity for cultivating
our garden, so too for ourselves.  

We just have now, and a plan for tomorrow.  The past and distant future are interesting, often
compelling, but we have our true being defined by what we will accomplish today.  So, on this fine
late spring day - water the garden and discover the Cloud Hands.  


"Precisely the least, the softest, lightest, a lizard's rustling,
a breath, a flash, a moment - a little makes the way
of the best happiness."
-   Frederich Nietzsche, Thus Spake Zarathustra











Cloud Hands - Yun Shou

Cloud Hands - Yun shou




Michael P. Garofalo's E-mail

Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Close to the Cities of Chico, Orland, Corning, Los Molinos, Anderson, and Redding CA

Valley Spirit Taijiquan Journal


Michael P. Garofalo, 2003, All Rights Reserved





Zen (Chan) and Poetry

Cuttings: Haiku and Short Poems

Cold Mountain Buddhas (Han Shan)

The Spirit of Gardening




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


Index to the Valley Spirit Journal
















































Alphabetical Subject Index


Cloud Hands Website
Taijiquan, Qigong, Taoism, Classics, Weapons: Sword and Staff

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


Aging Well   

Alphabetical Subject Index to the Cloud Hands Website   

Ancient Goddesses - Quotations, Poems, Sayings, Prayers, Songs

Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey

Arthritis Therapy - Exercise: T'ai Chi Ch'uan and Chi Kung      

Bear, Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan

The Bear: The Five Animal Frolics (Wu Qin Xi)    

Bibliography - Ch'i Kung

Bibliography - Taijiquan     

Bird - Five Animal Frolics (Wu Qin Xi)

Blog - Valley Spirit Journal by Michael P. Garofalo

Breathing and Taijiquan     

Breathing and Yoga    

Breathing Practices: Bibliography, Links, Resources, Quotes    


Buddhism and Martial Arts    

Buddhist Ethics

California (Northern) T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information

Charkas (Energy Centers of the Subtle Body)

Chan Ssu Chin - Silk Reeling    

Cheng Man-Ch'ing  (1901-1975)    

Chen Style T'ai Chi Ch'uan     

Ch'i - Breathwork  

Chih - Taiji Ruler

Ch'i or Qi

Ch'i Kung: Bibliography and Links    

Ch'i Kung Instructor: Michael P. Garofalo in Red Bluff, California   

Chinese Massage

Ch'i or Qi and Taijiquan     

Classes, Valley Spirit Taijiquan, Instructional Program

Classics of T'ai Chi Ch'uan     

Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung     

Cloud Hands T'ai Chi Ch'uan Journal     

Cold Mountain Poets: Wanderers, Mystics, and Sages     

Confucius (K'ung Fu-tzu)  (551 - 479 BCE)    


Crane - Bird - Five Animal Frolics (Wu Qin Xi)

Crane, Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan   

Cuttings: Short Poems by Michael P. Garofalo  

Cuttings: Above the Fog  

Dance and Taijiquan       

Dayan - Wild Goose Qigong

The Deer: The Five Animal Frolics (Wu Qin Xi)    

Diabetes Therapy - Exercise: Taijiquan and Qigong   

Disclaimer of the Cloud Hands Website  

Eight Section Brocade Ch'i Kung       

Eight Silken Treasures Qigong    

Eight Trigrams and Taijiquan          

Embrace the One - Zhan Zhuang - Standing Like A Tree

Emptiness in Full Bloom    

Entering Tranquility (Ru Jing) Meditation      

Exercise - Diabetes Therapy - Taijiquan and Qigong   

Feedback, Kudos and Reviews for the Cloud Hand's Website     

Fitness and Well Being    

Fitness for Older Persons     

Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey

Five Precepts of Buddhism     

Five Elements (Wu-Xing) and Taijiquan   

Five Stepping Movements of Taijiquan    

Flexibility and Stretching     

Five Elements (Air, Earth, Fire, Water, Metal)


Flowers in the Sky     

Gardening: Quotes, Poems, History, Sayings

Gardening: Quips and Maxims by Michael P. Garofalo

The Four Gates: Grasping the Sparrow's Tail    

Michael P. Garofalo's Biography

Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice    

The Goddess - Quotations, Poems, Sayings, Prayers, Songs    

Goose - Bird - Five Animal Frolics (Wu Qin Xi)  

Goose - Wild Goose Qigong             

Grasping the Sparrow's Tail          

Green Way Research        

Green Way Research - Taijiquan and Qigong       

Green Wizard 

Gu Shen Taijiquan Journal     

Gu Shen (Valley Spirit) Taijiquan Instructional Program

Haiku and Short Poems     

Hatha Yoga

Health and Fitness - T'ai Chi Ch'uan    

Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan   

Index to the Cloud Hands Website

Instructional Program, Valley Spirit T'ai Chi Ch'uan    

Journal - Valley Spirit Journal by Michael P. Garofalo

Kriya Yoga    

Kudos for the Cloud Hands Website

Kundalini (Coiled Serpent) Energy

Kwang Ping Taijiquan of Kuo Lien Ying     

Labyrinths and Mazes

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)    

Master Han Shan  (circa 750)    

Master Kuo Lien Ying     

Master Sun Lu-Tang   

Mastery, Self Control, Self Mastery, Choices, Will Power, Strength of Character

Meditation - General

Meditation and Breathing

Meditation and Walking    

Meditation Instructor: Michael P. Garofalo in Red Bluff, California        

Meditation Methods and Techniques  

Meditation Quotations    

Meditation - Standing Like A Tree  

Meditation - Wu Ji - The Edge of Emptiness  

Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice    

Minding the Breath

Months of the Year: Quotes, Poems, Links     

Moving Hands Like Clouds:  T'ai Chi Ch'uan and Qigong    

Northern California T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information

Nature Mysticism   

Nine Movement Temple Ch'i Kung Exercise Set

Oak Tree in the Courtyard    

Old Cloud Hands Website

Older Persons Exercise and Wellness Programs   

Oregon T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information   

Original Cloud Hands URL    

Original Waving Hands Like Clouds URL    

Photography - Valley Spirit Photography Gallery    

Pilates: Links, Bibliography, Resources, Quotes, Notes

Pranayama: Breathing Techniques from Yoga     

Private Instruction by Michael P. Garofalo, Instructional Programs

Pulling Onions: The Quips and Maxims of a Gardener

Push Hands - T'ui Shou   

Qigong: Bibliography and Links    

Qigong - Breathwork

Qigong, Ch'i Kung - Chinese Mind-Body Exercises

Qigong Instructor: Michael P. Garofalo in Red Bluff, California        

Qigong Ruler - Taiji Chih

Qigong Walking      

Qi or Ch'i and Taijiquan     

Raja Yoga

Red Bluff, Valley Spirit Taijiquan Instructional Program

Relaxation and Taijiquan     

Resolve, Will. Willpower, Self Control, Self Discipline   

Reviews of the Cloud Hand's Website     

Ruler - T'ai Chi

Self Control, Self Mastery, Choices, Will Power    


Senior Citizens Fitness Programs  

Sensing Hands: Push Hands - T'ui Shou   

Shoong, Sung, Song  - Loose, Relaxed, Open, Yielding, Responsive     

Short Form, Yang Style, Beijing Simplified 24

Silk Reeling    

Simplified 24 From, Yang Style       

Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan

Soulful Gardening

Speaking to the Spirit Meditation

The Spirit of Gardening    

Staff Weapons: Jo, Bo, Can, Staff, Spear    

Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan

Standing Like A Tree - Zhan Zhuang

Standing Meditation (Wu Ji)

Sticking Hands - T'ui Shou   

Stork - Bird - Five Animal Frolics

Strength Training    

Stretching and Flexibility

Subject Index to the Cloud Hands Website

Sun Lu-Tang   

Sun Style T'ai Chi Ch'uan     

Swordsmanship and T'ai Chi Ch'uan     

T'ai Ch'i Classics      

Tai Chi for Arthritis

Tai Chi for Diabetes

T'ai Chi Ch'uan: Bibliography and Links     

T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information, Workshops      
Northern California, Oregon, Washington, and British Columbia

T'ai Chi Ch'uan Instructor: Michael P. Garofalo in Red Bluff, California      

T'ai Chi Ch'uan, Red Bluff, CA  

T'ai Chi Ch'uan Short Form, Beijing Simplified 24, Yang Style     

T'ai Chi Ch'uan: Links and Bibliography      

T'ai Chi Ch'uan Staff     

T'ai Chi Ch'uan Sword (Jian)     

T'ai Chi Ruler - Chih

Taijiquan: Bibliography and Links      

Taijiquan - Breathwork

Taijiquan Classics      

Taijiquan For Good Health, Fitness and Vitality         

Taijiquan Instructor: Michael P. Garofalo in Red Bluff, California        

Taijiquan Jian (Sword)     

Tantric Yoga

Taoism, Nature Mysticism, Alchemy      

Temple Qigong - A Nine Movement Exercise Set     

Thirteen Postures: 8 Gates and 5 Steps                  

Thirteen Treasures Walking Qigong       

The 300 Missing Poems of Han Shan      

The Tiger: The Five Animal Frolics (Wu Qin Xi)    

Tiger, Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan

Tree Qigong - Zhan Zhuang - Standing Like A Tree   

Trees - Quotations, Poems, Lore, Wisdom  

Trees - Lore, Magick, Myths, Magick

24 From, Yang Style, Standard       

Valley Spirit Journal by Michael P. Garofalo     

Valley Spirit Labyrinths  

Valley Spirit Photography Gallery    

Valley Spirit T'ai Chi Ch'uan Club        

Valley Spirit Taijiquan Instructional Program

Valley Spirit Taijiquan and Qigong Journal by Michael P. Garofalo       

Vancouver, B.C., T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools

Vitality, Health and Qigong   

Walking and Labyrinths

Walking and Taijiquan     

Walking - General Fitness Exercise

Walking - Quotations     

Washington T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information 

Waving Hands Like Clouds:  T'ai Chi Ch'uan and Qigong    

Wild Goose Qigong

Will Power, Self Control, Self Mastery, Choices, Strength of Character   


Wu Ji - Standing Meditation   

Yoga Class, TFFC, Red Bluff, CA

Yang Style Taijiquan Long Form 108 Movements     

Yang Style Taijiquan Short Form 24 Movements       

Yin-Yang Sensitivity Training: Sticking Hands - T'ui Shou   


Yoga Class, Red Bluff, CA - Instructor: Michael P. Garofalo

Yoga - Breathwork   

Yoga - Hatha   

Yoga - Kriya     

Yogalates: Links, Bibliography, Resources, Quotes, Notes

Yoga -Tantric

Yoga-Taiji Index

Zhan Zhuang - Standing Like A Tree

Zen Poetry       

Zen Buddhist Quotations   



Valley Spirit T'ai Chi Ch'uan Club

Red Bluff, Tehama County, North Sacramento Valley, Northern California, U.S.A.
Cities and small towns in the area: Oroville, Paradise, Durham, Chico, Hamilton City,
Corning, Rancho Tehama, Los Molinos, Vina, Tehama, Proberta, Gerber, 
Manton, Cottonwood, Olinda, Cloverdale, Dairyville, Bend, Centerville, Summit City
Anderson, Shasta Lake, Palo Cedro, Igo, Ono, Redding, Shasta, Colusa, Willows,
Richfield, Fall River, Montgomery Creek, Alturas, McCloud, Dunsmuir, Yreka, Happy Camp,
Shingletown, Burney, Mt. Shasta City, Weaverville, Williams, Chester, Orland,
Susanville, Weed, Gridley, Marysville, Yuba City, NorCalifia, CA, California.


January 2, 2005


Green Way Research   

Valley Spirit T'ai Chi Ch'uan

Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung     













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