Waving Hands Like Clouds Homepage
August 1, 2006
(Note:
The Chinese Yoga - 12 Animals will be published in installments beginning in
August, 2006. They will be published in their entirety by August, 2009.)
© Green Way Research, Red
Bluff, California, 2006
By Michael P. Garofalo, All Rights Reserved.
"Breathing in and out in
various manners, spitting out the old and taking in the new, walking like a
bear and stretching their neck like a bird to achieve longevity - this is what
such practitioners of
Dao-yin, cultivators of the body and all those searching for long life like
Ancestor Peng, enjoy."
Chuang-tzu, Chapter 15, circa 300 BCE.
General Remarks
I have taught
hatha yoga at fitness clubs, schools, and privately at the Valley
Spirit Center. We do many
postures from Indian Yoga with
animal names like: Cobra, Eagle, Crow, Cat and Cow, Pigeon, Dolphin,
Downward
Facing Dog, Camel, Upward Facing Dog, Locust, and Fish, etc.. These are rather
common
yoga poses, familiar to yoga practitioners worldwide of all styles of Hatha Yoga.
I also teach
the Chinese mind-body movement arts of T'ai
Chi Ch'uan (Taijiquan) and Chi
Kung (Qigong).
Qigong is a organized program of controlled breathing, gentle movements, relaxed
yet open playfulness,
concentration, mind improvement, and spiritual development. Qigong can be thought of as
"Chinese Yoga."
I regularly use a variety of Qigong
postures in my Hatha Yoga classes. This webpage merely lists the
names of the poses, or postures, or movements, or sports, or frolics, etc., that
I have drawn from the
complex and rich tradition of Qigong
styles and systems in Chinese Yoga.
I am available to do
a 3 hour or 6 hour or 16 hour (2 day) workshop about using Chinese Yoga (Qigong)
postures and methods in
your Hatha Yoga classes.
Best wishes,
Mike Garofalo
Bibliography, Links and Resources
Chinese Yoga - 12 Animals Frolics/Sports/Postures
Alphabetical Index to the Cloud Hands Website
Anatomy of Hatha Yoga: A Manual for Students, Teachers and Practitioners.
By H. David Coulter. Foreword 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.
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. Foreword by
Kumar
Frantzis. Bolinas, California, Shelter Publications, 1992. 211
pages, glossary.
ISBN: 0679417893. Outstanding illustrations by Zhang Ke Ren. The
Five Animal
Frolics are beautifully illustrated on pages 68-80.
Animal
Speak: The Spiritual and Magical Powers of Creatures Great and Small.
By Ted Andrews. Llewellyn, 1993. 383 pages. ISBN: 0875420281.
"Shows readers
how to identify his or her animal totem and learn how to invoke its energy and
use it for
personal growth and inner discovery."
Animal
Spirits: The Shared World - Sacrifice, Ritual, and Myth; Animal Souls
and
Symbols. By Nicholas J. Saunders. Index, 182 pages. ISBN:
0316903051.
Animal
Wise: The Spirit Language and Signs of Nature. By Ted Andrews.
Dragonhawk
Pub., 1999. 400 pages. ISBN: 1888767340.
An
Overview of Chinese Medicine. By Paul Zabwodski.
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.
Cloud Hands: Taijiquan and Qigong
Comparative
History of Chinese and Western Medicine. By Ray C. J. Chiu, M.D..
The
Complete Book of Chinese Health and Healing. By Daniel Reid.
Random House,
1994. 484 pages. ISBN: 0877739293.
Ecstatic
Body Postures: An Alternate Reality Workbook. By Belinda Gore.
Foreword by
Felicitas Goodman. Santa Fe, New Mexico, Bear and Company, 1995.
Endnotes,
284 pages. MGC. ISBN: 1879181223. The Bear Spirit Posture is
described and
illustrated, pp. 49-54.
Ecstatic
Trance: New Ritual Body Postures. By Felicitas D. Goodman and
Nana Nauwald.
Binkey Kok, 2003. Workbook edition, 184 pages. ISBN: 9074597637.
Eight Section Brocade
Qigong By Michael P. Garofalo. 325Kb+. History and
purpose of
this popular chi kung practice. Descriptions for each of the eight
movements, health benefits,
comments, variations, extensive links and bibliography, resources, quotations,
animated
.gif photographs of the movements, and charts. HTML format. 65
pages in Word.doc
format. This file is updated
on a regular basis as I add new material, links, notes, and
resources. A.K.A: Baduanjin, Pa Tuan Jin, Eight Silken
Treasures, Ba Duan Jin,
Pal Dan Gum, Ba Duan Gin, Pa Tin Kam, Otto Pezzi di Tesoro, Acht Delen
Brokaat,
Les Huit Exercices del la Soie, Eight Silken Treasures, Brocade Qigong, Wudang
Brocade Qigong, Silk Treasures Qigong, First Eight Buddha Lohan Hands. The
seventh
movement of the Eight Section Brocade is called: The Big Bear
Turns from Side
to Side.
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.
Five Animal Frolics (Wu
Qin Xi): Tiger, Bear, Crane, Deer, and Monkey By Mike
Garofalo.
Hatha
Yoga: The Hidden Language; Symbols, Secrets and Metaphor. By Swami
Sivananda
Radha. Foreward by B.K.S. Iyengar. Spokane, Washington, Timeless
Books, 1987,
1995. Index, 308 pages. ISBN: 0931454743. MGC. A
wonderful book filled with lore,
myths, symbols, stories, and metaphors about various yoga postures. Yoga
postures that embody
aspects of birds (pp. 180-225) include the Swan (Hamsasana),
Crane (Bakasana), Eagle
(Garudasana), Peacock (Mayurasana), and Cock (Kukkutasana).
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.
The
Magic of Shapeshifting. By Rosalyn Greene. Red Wheel Weiser,
2000.
258 pages. ISBN: 1578631718. According to Ms. Greene the most
common
animals people shift into are the wolf, fox, cat and bear.
Scholar
Warrior: An Introduction to the Tao in Everyday Life. By Deng
Ming-Dao. Harper
San Francisco, 1990. Index, bibliography, 351 pages. ISBN:
0062502328. MGC.
Shapeshifters and Shapeshifting
Shapeshifting:
Shamanic Techniques for Global and Personal Information.
By John M. Perkins. Inner Traditions Intl. Ltd., 1997. 184 pages.
ISBN: 0892816635. MGC.
Totems:
The Transformative Power of Your Personal Animal Totem. By Brad
Steiger.
Harper San Francisco, 1997. 224 pages. ISBN: 0062514253.
Walking Meditation.
By Mike Garofalo.
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. MGC. One of my favorite books:
comprehensive,
informative, practical, and scientific.
Where
the Spirits Ride the Wind: Trance Journeys and Other Ecstatic
Experiences.
By Felicitas D. Goodman, Ph.D.. Illustrated by Gerhard Binder.
Bloomington, Indiana,
Indiana University Press, 1990. Index, bibliography, 242 pages.
ISBN: 0253327644.
A cross cultural study of the effects of body postures on altered states of
consciousness.
Extensive notes on the widespread instances of Bear postures, rituals and
totems.
Wild Goose Qigong.
By Michael P. Garofalo
The
Wonders of Qigong. A Chinese Exercise for Fitness, Health and
Longevity.
Compiled by the China Sports Magazine, Beijing, China. Published by
Wayfarer Publications, Los Angeles, CA, 1985. 111 pages. 275 line
drawings.
ISBN: 0935099077.
Zhan Zhuang - Standing Like a Tree - Meditation and Qigong
By Mike Garofalo.
1. The Father Bear Turns from Side to Side
2. The Mother Bear Swings Her Arms from Side to Side
3. The Great Bear Raises Its Claws, Turns and Growls
4. The Little Bear Turns and Chases The Clouds From the Sky
5. The Spirit Bear Looks Inward at the Turning Cosmos
1. The White Crane Spreads Its Wings
1. Dragon Looks Back at the Sea
Quotations - General
"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."
- Hua To, History of the Later Han, Translated by Paul B.
Gallagher,
Drawing Silk: A Training Manual for T'ai Chi, 1988,
p. 6.
"An ancient text, The Spring and Autumn Annals, states that in mythic times a
great flood covered
much of China. Stagnant waters produced widespread disease.
The legendary shaman-emperor
Yu cleared the land and diverted the waters into
rivers by dancing a bear dance and invoking the
mystical power of the Big Dipper
Constellation. As the waters subsided, people reasoned that
movement and
exercise can similarly cause the internal rivers to flow more smoothly, clearing
the
meridians of obstructions to health. Qigong-like exercises are found on
ancient rock art panels
throughout China. Chinese shamans used these exercises
and meditations to commune with
nature and natural forces and to increase their
powers of healing and divination.
- Kenneth S. Cohen, What
is Qigong
"Learn one
of the oldest, yet perennially popular forms of exercise in the world. In the
2nd century
A.D., the great Taoist physician Hua To created a physical,
energetic and mental exercise system
based on the movements and spirit of five
animals: the crane, bear, deer, monkey, and tiger.
Develops strength, balance,
focus, flexibility, courage, and calmness. Used successfully by
thousands of
people to regain health and fitness and treat chronic diseases."
- Healing Tao
Institute
"The patriarch of Chinese medicine, Hua Tuo (second century A.D.) was
one of the great early
qigong masters. His "Five Animal Frolics"
imitate the movements of the Crane, Bear, Monkey,
Deer, and Tiger and are still
practiced today. Hua Tuo said that just as a door hinge will not
rust if it is
used, so the body will attain health by gently moving and exercising all of the
limbs."
- Kenneth S. Cohen, What
is Qigong
Making beneficial exercises interesting and enjoyable has always been a challenge to creative
people.
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, p. 6.
"Born from the marriage of shamanic dance and the Chinese medical
study of energy systems,
The Animal Frolics offer a complete self-care toolkit of accessible techniques
to transform
your health and well being."
- John Du Cane,
Power Qigong: The Bear and Tiger Frolics.
"In the Welsh story of Taliesin, who as Gwion Bach, transforms himself
into various animal shapes
to escape the wrath of the goddess Ceridwen. Gwion transforms himself into
a hare, a fish, a bird
and finally a grain of wheat. Ceridwen in an attempt to catch him also
transforms herself. She
becomes a greyhound, an otter, a falcon and a hen. It is as a hen that she
finally catches Gwion,
who is at this stage a grain of wheat, she swallows Gwion and by so doing
becomes pregnant
and eventually gives birth to Taliesin."
- Kenneth R. White, Shapeshifting
in Celtic Myth.
"Shapechanging in practice essentially breaks down into two main areas
that for the purposes
of discussion I've decided to call "Out of body" shifting and
"Altered State" shifting. The two are
related: altered state shapeshifting in particular using some of the methods of
consciousness
altering employed in out-of-body voyages but they are sufficiently different to
enable them to
be considered separately."
- Redvane Fox
"The Five Animal Sports Qigong (五禽戲,
Wu Qin Xi). The Five Animal Sports is a well
known medical Qigong set created by the famous Chinese medical doctor Hua Tuo (華陀
)
during the East Han and Three Kingdom period (東漢﹐
三國)(25-420 A.D.). This set of medical
Qigong imitates the natural movements of five animals. These animals are the
Tiger, Deer,
Bear, Ape, and Bird. For nearly two thousand years, this set has proven very
effective for
maintaining health, and for healing various illnesses."
- Yang
Jwing-Ming's Martial Arts Academy
Waving
Hands Like Clouds Homepage
Valley
Spirit Tai Chi Chuan Club
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
© Michael P. Garofalo, 2006, All Rights Reserved
Cuttings: Haiku and Short Poems
Alphabetical Index to the Cloud Hands Website
Cloud Hands: T'ai Chi Ch'uan and Chi Kung Website
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
Green
Way Research
Online Publishing, Research, Indexing,
and Services
By Michael P. Garofalo
Red Bluff, California
Valley
Spirit Center
Michael and Karen Garofalo
Red Bluff, California
Web Guides, Bibliographies, Links, Directories, Lessons, Quotes, Notes
Alphabetical Subject Index
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
Bagua Zhang (Eight Trigrams Boxing)
Bear, Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan
The Bear: The Five Animal Frolics (Wu Qin Xi)
Bicycling in Northern California
Bird - Five Animal Frolics (Wu Qin Xi)
Blog - Cloud Hands: Taijiquan and Qigong by Michael P. Garofalo
Blog - Green Way by Michael P. Garofalo
Blog - Valley Spirit Journal by Michael P. Garofalo
Book of Changes (I Ching) and Qigong (Dao-yin)
Breathing Practices: Bibliography, Links, Resources, Quotes
Buddhism - Tibetan: Shambhala Warriorship, Tantra, Yoga
California (Northern) T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Charkas (Energy Centers of the Subtle Body)
Ch'i Kung: Bibliography and Links
Ch'i Kung Instructor: Michael P. Garofalo in Red Bluff, California
Chi Kung: Valley Spirit Center Red Bluff, California
Circle Walking - Bagua Zhang (Eight Trigrams Boxing)
Classes, Valley Spirit Taijiquan, Instructional Program
Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung
Cloud Hands T'ai Chi Ch'uan Journal
Comments and Notes on the Yang Style Taijiquan
Confucius (K'ung Fu-tzu) (551 - 479 BCE)
Correct Taijiquan Practice Principles
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
The Deer: The Five Animal Frolics (Wu Qin Xi)
Diabetes Therapy - Exercise: Taijiquan and Qigong
Direction of Movements in Taijiquan and Qigong
Disclaimer of the Cloud Hands Website
Dragon Gate - Taoism - Wudang Mountain Qigong
Eight Ox Herding Songs - A Ch'an/Zen Parable
Eight Section Brocade Ch'i Kung
Eight Trigrams Boxing (Bagua Zhang, Pa Kua Quan)
Embrace the One - Zhan Zhuang - Standing Like A Tree
Entering Tranquility (Ru Jing) Meditation
Essentials of Taijiquan Movement Art
Exercise - Diabetes Therapy - Taijiquan and Qigong
External and Internal Aspects of Chinese Martial Arts
Feedback, Kudos and Reviews for the Cloud Hand's Website
Five Animal Frolics (Wu Qin Xi): Tiger, Bear, Crane, Deer, and Monkey
Five Elements (Wu-Xing) and Taijiquan
Five Stepping Movements of Taijiquan
Five Elements (Air, Earth, Fire, Water, Metal)
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
Glossary of Taijiquan Terms in English and Chinese (Pinyin)
The Goddess - Quotations, Poems, Sayings, Prayers, Songs
Goose - Bird - Five Animal Frolics (Wu Qin Xi)
Green Way Research - Taijiquan and Qigong
Gu Shen (Valley Spirit) Taijiquan Instructional Program
Health and Fitness - T'ai Chi Ch'uan
Hexagrams and Trigrams of the I Ching (Book of Changes)
Hidden Tiger, Beginning Program, Level 2, Valley Spirit T'ai Chi Ch'uan
I Ching (Book of Changes) and Taijiquan and Qigong
Index to the Cloud Hands Website
Indoor Cycling, Stationary Bicycling, Spinning
Instructional Program, Valley Spirit T'ai Chi Ch'uan
Internal and External Aspects of Chinese Martial Arts
Journal - Valley Spirit Journal by Michael P. Garofalo
Kudos for the Cloud Hands Website
Kundalini (Coiled Serpent) Energy
Kwang Ping Taijiquan of Kuo Lien Ying
Learning and Teaching Taijiquan, Qigong and Yoga
Links and Bibliography: Qigong
Links and Bibliography: Taijiquan
Long Form 108 Yang Style Taijiquan
Massage: Valley Spirit Center Red Bluff, California
Master Chang San-Feng (circa 1350)
Master Cheng Man-Ch'ing (1901 - 1975)
Master Kuo Lien Ying (1895-1984)
Master Sun Lu-Tang (1861-1932)
Master Yang Cheng-Fu (1883-1936)
Mastery, Self Control, Self Mastery, Choices, Will Power, Strength of Character
Meditation Instructor: Michael P. Garofalo in Red Bluff, California
Meditation Methods and Techniques
Meditation - Standing Like A Tree
Meditation - Standing - General
Meditation - Wu Ji - The Edge of Emptiness
Michael P. Garofalo - Brief Biography
Michael P. Garofalo - Internal Martial Arts Practice History
Michael P. Garofalo - T'ai Chi Ch'uan and Qigong Practice
Months of the Year: Quotes, Poems, Links
Mountain Biking in Northern California
Movement Direction Instructions for Taijiquan and Qigong Forms
Moving Hands Like Clouds: T'ai Chi Ch'uan and Qigong
Northern California Taijiquan and Qigong News in Cloud Hands Blog
Northern California T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Northwestern U.S. Tajiquan and Qigong News in Cloud Hands Blog
Notes and Comments on the Yang Style Taijiquan
Nine Movement Temple Ch'i Kung Exercise Set
Older Persons Exercise and Wellness Programs
Oregon T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Original Waving Hands Like Clouds URL
Pa Kua Chang (Eight Trigrams Boxing)
Photography - Valley Spirit Photography Gallery
Pilates: Links, Bibliography, Resources, Quotes, Notes
Pranayama: Breathing Techniques from Yoga
Principles of T'ai Chi Ch'uan Movement Art
Private Instruction by Michael P. Garofalo, Instructional Programs
Pulling Onions: The Quips and Maxims of a Gardener
Qigong: Bibliography and Links
Qigong, Ch'i Kung - Chinese Mind-Body Exercises
Qigong Instructor: Michael P. Garofalo in Red Bluff, California
Questions and Answers in Cloud Hands Blog
Red Bluff, California, Qigong Classes
Red Bluff, California, Yoga Classes
Red Bluff, California: Valley Spirit Center
Red Bluff, Valley Spirit Taijiquan Instructional Program
Reiki (Ushi Shiki Ryoho) - Karen Garofalo, Reiki Practitioner
Reiki: Valley Spirit Center Red Bluff, California
Resolve, Will. Willpower, Self Control, Self Discipline
Reviews of the Cloud Hand's Website
RSS Feed for the Cloud Hands Blog
Self Control, Self Mastery, Choices, Will Power
Senior Citizens Fitness Programs
Senior Fitness - Red Bluff, CA
Sensing Hands: Push Hands - T'ui Shou
Shambhala Warriorship: Tibetan Buddhism
Shoong, Sung, Song - Loose, Relaxed, Open, Yielding, Responsive
Short Form, Yang Style, Beijing Simplified 24
Simplified 24 From, Yang Style
Soaring Crane, Intermediate Program, Level 3, Valley Spirit T'ai Chi Ch'uan
Speaking to the Spirit Meditation
Staff Weapons: Jo, Bo, Can, Staff, Spear
Standing Bear, Level 1 Ranking, Valley Spirit Taijiquan
Standing Like A Tree - Zhan Zhuang
Stork - Bird - Five Animal Frolics
Subject Index to the Cloud Hands Website
Sun Lu-Tang's (1861-1933) Biography
Sun Lu-Tang (1861-1933): Baguaquan, Hsingyiquan, and Taijiquan Grandmaster
Swordsmanship and T'ai Chi Ch'uan
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: Valley Spirit Center Red Bluff, California
Taijiquan: Bibliography and Links
Taijiquan For Good Health, Fitness and Vitality
Taijiquan Instructor: Michael P. Garofalo in Red Bluff, California
Taijiquan - Princiles of Practice
Taijiquan: Valley Spirit Center Red Bluff, California
Taming the Ox - A Zen Allegory or Parable
Tantric Buddhism: Shambhala Warriorship, Yoga
Taoism, Nature Mysticism, Alchemy
Teaching and Learning Taijiquan, Qigong and Yoga
Temple Qigong - A Nine Movement Exercise Set
Thirteen Postures: 8 Gates and 5 Steps
The 300 Missing Poems of Han Shan
Tibetan Buddhism: Shambhala Warriorship, Yoga, Tantra
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
Trigrams and Hexagrams of the I Ching (Book of Changes)
Twelve Animals of Chinese Yoga
Valley Spirit Center Red Bluff, California
Valley Spirit Fitness and Well Being Website
Valley Spirit Journal by Michael P. Garofalo (May 2003-July 2005)
Valley Spirit Journal by Michael P. Garofalo (August 2005- )
Valley Spirit Photography Gallery - Old
Valley Spirit Photography Gallery - New - Coppermine
Valley Spirit T'ai Chi Ch'uan Club
Valley Spirit Taijiquan Instructional Program
Valley Spirit - Green Way Blog
Valley Spirit Taijiquan and Qigong Journal (5/2003-7/2005) by Michael P. Garofalo
Valley Spirit Taijiquan and Qigong Journal (8/2005-) by Michael P. Garofalo
Valley Spirit T'ai Chi Ch'uan, Qigong, and Yoga
Vancouver, B.C., T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools
Walking - Eight Ways of Walking Qigong
Walking - General Fitness Exercise
Walking: Valley Spirit Center Red Bluff, California
Washington T'ai Chi Ch'uan and Qigong Directory: Instructors, Schools, Information
Waving Hands Like Clouds: T'ai Chi Ch'uan and Qigong
Will Power, Self Control, Self Mastery, Choices, Strength of Character
Wudang Mountain - Taoism, Taijiquan and Qigong
Yoga Class, TFFC, Red Bluff, CA
Yang Family Taijiquan Genealogy
Yand Style Push Hands and Da Lu
Yang Style Traditional Taijiquan Long Form 108 Movements
Yang Style Taijiquan - Notes and Comments
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
Yogalates: Links, Bibliography, Resources, Quotes, Notes
Zhan Zhuang - Standing Like A Tree
Valley Spirit Internal Martial Arts Club
Valley Spirit Center - Red Bluff, California
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July 3, 2006
Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung
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Over 55 Fitness, Over 60 Fitness, Over 65 Fitness, Over 70 Fitness, Over 75
Fitness
Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation, Walking
Grandmother, Grandfather, Older, Elderly, Great Grandmother, Great Grandfather
Aging, Aged, Old, Senior, Seniors, Octogenarian, Old Ones, Elder, Elders, Senior
Golden Years, Codger, Codgers, Old Man, Old Woman, Patriarch,
Matriarch, Oldster, Golden Ager, Old Timer, Geriatrics, Gerontology,
Retired Person's Fitness, Retirees, Retirement,
Retiree Fitness, Senior Fitness, Seniors' Fitness
Easy Workouts, Light Exercise, Mild Exercise, Moderate Exercise
Hatha Yoga, Raja Yoga, Fitness Yoga, Pilates, Mat Exercises, Mindfulness
Exercises
Fitness, Exercise, Strength Training, Tai Chi, Taijiquan, Chi Kung, Qigong,
Yoga, Meditation, Walking
Personal Instruction, Classes, Lectures, Workshops, Seminars, Training, Lessons
Group Instruction