Index
to the Valley Spirit Journal
May 31, 2003, Saturday
Origin of the Thirteen Postures
"The apocryphal founder of Tai Chi was a monk of the Wu Tang Monastery,
Chang San-feng to whom have
been ascribed various dates and longevity's. Some scholars doubt his historical
existance, viewing him as
a literary construct on the lines of Lao Tzu. Other research and records from
the Ming-shih (the official
chronicles of the Ming dynasty) seem to indicate that he lived in the period
from 1391 to 1459.
Linking some of the older forms with the notion of yin-yang from Taoism and
stressing the 'internal' aspects
of his exercises, he is credited with creating the fundamental 'Thirteen
Postures' of Tai Chi corresponding
to the eight basic trigrams of the I Ching and the five elements."
- Christopher Majka, The History of Tai Chi
May 30, 2003, Friday
I first met Chang San-Feng above the forest,
near the clear spring,
when gathering clouds darkened the day,
and Mt. Shasta was silent.
His long beard was black as emptiness,
ear lobes to his shoulders,
holding obsidian in his hand,
pointing to the sun,
eyes staring into infinity,
his long body clothed in silence.
We exchanged "hellos"
smiled and bowed,
a barbarian and an Immortal,
both panting from the climb,
laughing,
ten-thousand echoes
between our rocky minds.
After billions upon billions of heartbeats past
(for he must have been 888 years old),
I was so bold
as to ask the ancient one
for the sacred mantra of yore.
He lifted his wisk,
and brushed my face,
I could not speak,
my lips were stone,
ideas stopped –
I was alone.
May 29, 2003, Thursday
The Silence of
Tai Chi Chuan Practice
There are many matters and
many circumstances in which consciousness is
undesirable and silence is golden, so that secrecy can be used as a marker
to tell us that we are approaching the holy.
- Gregory Bateson, Angels Fear
In the attitude of silence the soul finds the path in a clearer
light, and what is
elusive and deceptive resolves itself into crystal clearness.
- Mahatma Gandhi
To have a quiet mind is to possess one's mind wholly; to have a calm
spirit
is to possess one's self
- Hamilton Mabie
An inability to stay quiet is one of the conspicuous failings of mankind.
- Walter Bagehot
Under all speech that is good for anything there lies a silence that is
better.
Silence is deep as Eternity; speech is shallow as Time.
- Thomas Carlyle
May 28, 2003, Wednesday
Walk slowly forward eight steps.
When you lift your leg up the arm on the same side as that leg should rise up.
Right leg up and right arm up.
Left leg up and left arm up.
Lift your heel, then knee, then foot as high as you can, but keep your balance.
Your foot might be one inch or 12 inches above the
floor, depending upon
your ability and physical condition. Don't strain
- go easy.
Keep your body upright, head up, and relax.
As you lift a leg up, your weight should be in the opposite leg with the knee
bent.
As you place your foot down place your heel down first.
Step out only as far from the other foot as necessary
while keeping the
weight on the opposite leg. Don't
overstep.
Step gingerly, carefully, gently, and with caution. Walk like a
cat.
Transfer weigh to the front leg and roll onto the ball then toes.
Lift your back heel, then knee, then toes. Move the leg to the front.
Walk slowly backward ten steps.
When you lift your leg up and back, the arm on the same side as that leg should
move back.
Right leg up and back, and right arm back.
Left leg up and back, and left arm back.
Lift your toe, then knee, then heel.
Lift your leg as high as you can, but keep your balance.
Keep your body upright, head up, and relax.
As you lift a leg up, your weight should be in the opposite leg with the knee
bent.
As you place your foot back and down place your toe down first.
Keep your feet apart and your foot to the side. Don't cross your
feet.
Step gingerly, carefully, gently, and with caution. Step like a cat.
Transfer weigh to the back leg and roll onto the ball then heel
Repeat the exercise numerous times.
Concentrate on some aspect each time: balance, heel placed first when stepping
forward, same arm as leg, knee as high as possible, walking slowly, shifting
weight
from side to side (empty-full), enjoying learning something new to do with your
body
like a young child, smiling, breathing naturally but fully, retreating safely,
gracefulness,
martial implications, etc.
May 27, 2003, Tuesday
Tai Chi Newsletter
I have found Dr. Paul Lam's (MD) Tai Chi e-mail newsletter to be
both informative and
well written. He has been involved with producing books, videos, DVDs, and
writing
articles for the best Tai Chi magazines. You can subscribe to his
"Tai Chi, Health and
Lifestyle Newsletter" by visiting the website: Tai
Chi Productions.
In the May issue of his e-mail newsletter he writes about the
need to do the form at a
steady, consistent, even pace. The forms can be done at different rates of
speed,
from very slow to moderately fast; but, at whatever speed chosen, use the
same
speed during the entire form.
"The nature of all tai chi movements is essentially to
gather energy and deliver it as it is a
martial art. So you breathe in as though you are drawing a bow to store energy
and breathe
out to shoot the arrow or deliver the energy. Alternating storing and delivering
of energy on a
continual basis is natural and necessary. So is the variation of speed. At the
beginner's phase,
to execute the same even speed throughout a movement train you to better control
your mind
and body coordination and integration. Later on, the subtle variation of speed
will enhance
your inner force."
- Dr. Paul Lam, "Variation in Speed," May 2003
May 26, 2003, Monday
Song of the Thirteen Postures
The 13 postures are far more than Taijiquan postures, applications, movements
or martial
techniques. They really form an outline of the various states and
applications of energy,
internal-external power, and mental attitude essential to real achievement in
Taijiquan. The
serious study of these 13 principles leads one to the
true spirit of Taijiquan.
"You must pay attention to the turning transformations of empty and
full,
and the chi moving throughout your body without the slightest hindrance.
In the midst of stillness one comes in contact with movement, moving as
though remaining still.
According with one's opponent, the transformations appear wondrous.
For each and every posture, concentrate your mind and consider the meaning of
the applications.
You will not get it without conciously expending a great deal of time and
effort.
Moment by moment, keep the mind/heart on the waist.
With the lower abdomen completely loosened, the chi will ascend on its own."
- Song
of the Thirteen Postures
Memorial Day in the USA. A day to remember the effort and sacrifice of
all the soldiers that
have chosen to fight for the just causes, for liberty, and to protect the people
of the USA. We
thank them and we salute them! [This does not mean we agree with or
approve of all the
military campaigns of the USA.]
May 25, 2003, Sunday
Support for Tai Chi from Medical Doctors (MD)
May 24, 2003, Saturday
Red Bluff to Portland and Yang to Yin
My wife and I helped my son move to Portland this weekend. He is
beginning a two
year program at the Culinary Arts Institute in Portland.
This is the first time in the last 27 years that our home has no children,
teenagers,
or young adults living with us. Our nest is now empty. Full
then empty, yang then
yin.
"The Chinese place yin (negative) before yang (positive), because the
negative is the
Mother of the positive. Therefore, there must be stillness before
activity, softness before
firmness. In Taijiquan, yin and yang relate to movements such as opening
and closing, and
qualities such as firm and yielding, fast and slow, hard and soft, expanding and
contracting,
solid and empty, up and down, etc. In the legs, yin-yang is distinguished
by weight distribution
that has one leg "full" in support of the body while the other leg is
"empty" and capable of
instant direction change. The same principle applies to the upper and
lower body. One must
balance yin and yang: movements should not be too soft or too hard."
- Davidine Sim and David Gaffney, Chen Style Taijiquan, 2002, p. 13.
May 23, 2003, Friday
The philosophers and believers in Taoism, Buddhism, and Confucianism have all
had some
influence on the development of Taiji and Qigong over many centuries. Many
stories and
legends about internal arts masters involve monks from the Shaolin Temple or the
Wutang
Temple. In the coming years, the Cloud
Hands website will expand to include references
and links to these materials.
Buddhist monks came to China to teach and translate Buddhist scriptures into
Chinese in
the 2nd century AD. The famous Ta Mo, Bodhidharma,
lived in China around 530 AD. He
is credited with starting Buddhist monks on a vigorous physical conditioning
progam at the
Shaolin Temple.
Wide-eyed staring into the Rich silence
Of mirrored space devoid of mind;
Not projecting or connecting, but reflecting
Supreme non-fictions, Things
Naked as they are, as they are ..
- Michael P. Garofalo, Above
the Fog
May 22, 2003, Thursday
Can You Make it Flawless?
"Carrying vitality and consciousness,
embracing them as one,
can you keep them from parting?
Concentrating energy,
making it supple,
can you be like an infant?
Purifying hidden perception,
can you make it flawless?"
- Tao Te Ching, #10, Translated by Thomas Cleary
May 21, 2003, Wednesday
A New Book on the Chen Style of Tai Chi Chuan
Chen Style Taijiquan: The Source of Taiji Boxing. By Davidine
Siaw-Voon Sim and
David Gaffney. Berkeley, CA, North Atlantic Books, 2002. Index,
charts, 224 pages.
ISBN: 1556433778. MGC. Provides an excellent introduction to
Chen style Taijiquan
history and legends, outlines the major forms, discusses the philosophy and
foundations
of the art, and gives very good information on training methods, push hands, and
weapons.
Very well written, highly informative, and a unique contribution to the
field. Essential
reading for all learning the Chen style of Tai Chi Chuan.
"The Chinese place yin (negative) before yang (positive), because the
negative is the
Mother of the positive. Therefore, there must be stillness before
activity, softness before
firmness. In Taijiquan, yin and yang relate to movements such as opening
and closing, and
qualities such as firm and yielding, fast and slow, hard and soft, expanding and
contracting,
solid and empty, up and down, etc. In the legs, yin-yang is distinguished
by weight distribution
that has one leg "full" in support of the body while the other leg is
"empty" and capable of
instant direction change. The same principle applies to the upper and
lower body. One must
balance yin and yang: movements should not be too soft or too hard."
- Sim and Gaffney, Chen Style Taijiquan, 2002, p. 13.
May 20, 2003, Tuesday
Thigh Chi
I often tell those studying Tai Chi Chuan that they will need to improve
their legs to be successful in this art.
The forms will help them improve the power, flexibility and endurance in their
legs. They will also need to walk, jog,
jump rope, or hike. They can also greatly benefit from doing supplementary
strength training with weights: squats,
leg presses, leg curls, reverse leg curls, calf raises, and lunges. It is
also important to stretch the legs to help the
muscles, tendons, and ligaments gain more flexibility. Supplementary exercises
to help them improve their balance,
their nimbleness and quickness in leg and foot movements, and the explosive
power in their legs are also very
beneficial. Additional work in practicing a variety of kicks and kicking
at a heavy punching bag will also benefit
the serious student, since many Tai Chi Chuan forms include few kicks.
Finally, students should read and study
about the anatomy and physiology of the legs and feet.
Tai Chi could rightly be called "Thigh Chi" considering the
importance of the legs to the successful practice of
this internal martial art.
Beginners should expect to experience tightness and soreness in their legs
for the first three months of practice.
Intermediate students need to begin a more serious training program for their
legs, and will, of course,
experience some tightness and soreness in their legs on an ongoing basis.
Feel the burn! This is good!
May 19, 2003, Monday
Who is the Opponent?
In our daily life, if we are wise and cautious, we will rarely face an opponent
that wishes to do us bodily harm.
Fighting for our life, defending ourselves, or protecting our family or
property, thankfully, rarely requires a fist fight, the
use of weapons, and the use of reasonable force to defeat an enemy intent on
causing us harm. We might face that
terrible situation someday, and our martial arts training might be of practical
use.
So, who is our real opponent? Why study these ancient internal martial arts if there is nobody to fight?
Today, our main opponents, our real enemies, are stress, bodily inactivity,
laziness, eating too much, a lack of will,
addictions, being out of shape, carelessness, mental agitation, artlessness,
passivity, and a lack of participation in
a meaningful tradition. The serious study and practice of Tai Chi Chuan
will help us fight against these real and
deadly enemies.
Those aspects of Tai Chi Chuan that deal with worry, confusion, anger,
tension, agitation, carelessness,
poor self image, lack of feeling, insensitivity, and harshness are particularly
effective. Practice of this
"internal" art has a proven track record for reducing stress, helping
concentration, lowering tension,
improving our sensitivity, calming troubled spirits, producing tranquility, and
improving self-mastery.
I do not think that Tai Chi Chuan alone provides sufficient exercise to
defeat some of these real enemies. Good
students will also, at a minimum, need to walk, stretch, rest properly, garden,
do some strength training, and
practice a slow form (Yang) on a daily basis. Serious students will need
to add aerobic conditioning (e.g., jogging,
sprints, jump rope, hiking, etc.), heavy punching bag work, fast (Chen style and
Yang fast forms) and slow
forms,
push hands with other serious students, and new learning experiences with high level students and
teachers. All
students must implement a sound nutrition progam, maintain a reasonable
bodyweight, avoid the use of
recreational drugs, rest and sleep properly, and become more knowledgable and
proactive about their
personal health regimen. All students with medical problems (e.g, high
blood pressure, diabetes, allergies,
asthma, joint problems, etc.) need to seek proper medical attention from a
qualified doctor.
May 18, 2003, Sunday
Purchasing Tai Chi Chuan Books and Magazines
I highly recommend purchasing Tai Chi Chuan and Qi Gong books, videotapes,
audiotapes,
CDs, DVDs, and supplies from Wayfarer Publications. They have been in
business since
1981. You can get more information at the Wayfarer
website. You can place telephone
orders at 800-888-9119. They offer a useful print version of the Wayfarer
Publications
Catalog. They also publish the fine quarterly magazine: T'ai Chi
Magazine. You can write
to them at: Wayfarer Publications, P. O. Box 39938, Los Angeles, CA
90039. Their selection
is quite extensive, but a few good titles are missing from their fine print
catalog. I have
found their service to be excellent, the staff helpful, and orders promptly and
accurately handled.
The annotations in their 50 page catalog are brief but informative.
I also provide links to Amazon.com
for the books and videotapes cited at this website.
Oftentimes, the Amazon entry will have additional information, reviews, and
links
to related books. You can get the same items from Barnes
& Noble, Powell's Books,
and elsewhere. I provide full bibliographic information when possible,
including
the ISBN number to facilitate searching.
If any
authors or publishers
would like me to review their publications, please send them
to: Michael P.
Garofalo,
23005 Kilkenny Lane, Red Bluff, CA 96080. I'm a retired person,
so
donations,
grants, gifts, students, and others means of support are very much
appreciated. Webmasters are welcome to send information about their
websites to
me by e-mail for consideration and link
exchanges. I welcome inquiries by telephone:
530-528-2054.
May 17, 2003, Saturday
Our Original Nature
Carefull observe very young children. Notice their flexiblity, their
playfulness, their softness,
and their vitality. Notice their innocence, openness to others, and their
lack of fixed ideas.
Notice, like Piaget, their lively interest in concrete objects, real processes
and things,
physicality, and a lack of abstract reasoning skills. Notice their
love of movement,
acting, pretending, touching, and in movement for movements sake. This is
our
original nature.
Both Christianity and Buddhism espouse doctrines that say our natural
condition is one
of suffering, sinfulness, sorrow and death. Both advise us to adopt their
doctrines and
practices to enable us to overcome our natural original condition and to achieve
true
happiness, salvation, enlightenment, and overcome spiritual death. Isalm
is not too
different in this respect.
The religious and philosophical roots of Tai Chi Chuan run deep into the
rocky soils of
Taoism, Confucianism, Humanism, and Buddhism. It is most strongly influenced by
Taosim, Chinese medical theory and practices, and humanistic concerns for
well-being, good health, longevity, and peace.
"T'ai Chi Ch'uan bases itself exclusively on gentleness, softness,
naturalness and bringing
you back to your original nature. Daily training makes the muscles and
bones become
softer and more pliable, and it especially causes the breath to become
natural. These
are the results of disciplining and refining the ching, ch'i, and shen to the
end of your
days. How then can you consider dispensing with your kung or wish to
suffer bitterly."
- Chen Yen-lin, 1932, Cultivating the Ch'i, Translated by Stuart
Alve Olson, p. 30.
May 16, 2003, Friday
How Many Movements in a Form?
Currently, I am doing a thorough review of the Peking Simplified 24 Movement
Version of
Yang Style Tai Chi Chuan, or the Yang Short Form.
I practice this form every day. I first
learned this short form in 1986 from Sensei Frank McGourick. I have
collected my notes
and references about this form together during my review. This form is
consistently listed
as the "24 movement short form" because it was developed by physical
education
instructors in China who wanted more consistency in the teaching of a
standardized form
to large numbers of students - and they probably even gave written pop quizzes on the
material. Naming the movements, providing a list of the movements,
simplifying the
number of movements, and dividing the teaching into parts all helped
beginning
students to learn the form quickly.
How to count the number of movements in any tai chi chuan form is always
problematic.
Some authors, for example, call Ward-Off, Roll-Back, Press and Pull (the first
four Gates)
four movements, and others group them together as one movement, called
"Grasping
the Sparrow's Tail." One teacher will give you a list of the form
that has 124 named
movements, and another teacher, performing the exact same form, will give you a
list
of the form showing 108 movements. Some teachers don't give you a list of
the movements
in the form they teach, they name only a few of the movements, and expect you to
do
your learning through repetition of the movements with few verbal or written
cues.
May 15, 2003, Thursday
Website and Journal Development
How to Keep a T'ai Chi Journal. By Carol Ann McFrederick. T'ai
Chi, June, 2002,
Volume 26, No. 3, pp. 59-60. Professor McFredericks encourages us to
write
immediately after our training sessions, to record the changes in our body in
response
to training or movements, to use the journal to facilitate the learning process,
to
record how our interpretation of T'ai Chi changes over time, and to use the
journal
for purposes of self-discovery. She urges the writer to use drawings as
well as words.
A public journal - blog, like this one, needs a few more guidelines. I
will develop them
as I proceed.
I approach writing webpages like
writing in a journal. I research, read, and write every
day on the topic. Each day something is added to one or more of these
webpages.
Each day, I immediately publish to the website what I have added to the
webpages.
Some folks get
annoyed with me because of my approach in this respect. They only
want a finished
product - for
free. Learning tai chi chuan is a slow process requiring
patience.
My readers will
just have to be more patient. Desires for benefits being free,
complete,
detailed, easy
to acquire, and readily available are unrealistic. My
recommendation to my
readers is for them to return to the website - again and again.
Three people wrote to me in the last week about the Eight Section
Brocade. All wanted
to know when I would complete writing about this Qi Gong set. I hope to
finish the first
draft by August, 2003. They can purchase excellent books and videotapes on
the subject
right now; and I have listed these in the bibliography I provided.
May 14, 2003, Wednesday
Smiling
My fist Tai Chi Chuan teacher, Sensei
Frank McGourick, frequently asked us to smile while practicing the
forms. Not a big wide grin, but a nice soft smile. Lift up the sides
of the mouth. Show a pleasant facial
demeanor that indicates pleasure, relaxation, contentment. Smile!
Numerous authors have discussed the positive effects of smiling, laughter,
humor, and a positive attitude
of our mental and physical health. A joyful playfulness is essential to
improving our health. A wise
foolishness helps us appreciate and treasure our brief lives.
Smiling to indicate pleasure, satisfaction, and contentment is a hard-wired
reflex in human beings. It is
a universal mark of OK-ness.
Hard style, external martial artists often work very hard to achieve a high
level of athletic achievement in
the areas of speed, agility, conditioning, strength, power, and focus.
They often maintain a neutral facial
appearance, or a glaring, scowling, mean, angry looking facial demeanor.
Seldom do they smile, especially
in sparring or combat, not wanting to insult their opponent or not wanting to
show anything but toughness
and brutal intent.
It is essential for soft style, internal martial artists to lighten up,
smile, show a softer and gentler side on their
face. They should connect their beautiful art with that hard-wired mental
pattern of pleasure and playfulness
reflected in a nice easy smile. A pleasant smile works wonders for
yourself and others.
Of what use is it for any of us to defeat 800 opponents, but be unable to
smile often in a long and
healthy life? Better for us smile and defeat nobody.
May 13, 2003, Tuesday
Visualization
A teenager, Numair Qureshi, wrote to me about Chi. He said, "I
teach them the awareness of it. You might go to
hundreds of websites and all of
them just say visualize. They call visualization imagining when in fact,
visualization
is much more than that. Far more than just imagining
something. You have to learn its awareness."
Visualization is very important to success in Tai Chi Chuan and Chi
Kung. The ability to clearly and accurately
picture something or some process in your mind is essential to learning
something new, reinforcing material
already learned, and achieving excellence in some art. Memorization is
enhanced with visualization. We can
also vividly imagine and elaborately visualize many people, events, stories and
phenomena that are unreal.
People actively do this while reading fiction, viewing films, thinking about
magical and supernatural powers,
praying, discussing esoteric forces, acting, and playing games. Visualization
is therefore, a two sided
sword: defending truth or falsehoods, destroying truth or
falsehoods.
"What is absolutely necessay in the beginning is to follow
the imagination. For instance:
when the two hands form the Push gesture, there is an
imagined intent to the front, as
if an opponent was really there. At this time, within the plams of the
hands there is no
ch'i which can be issued. The practitioner must then imagine the ch'i
rising up from the
tan-tien into the spine, through the arms and into the wrists and palms.
Thus, accordingly,
the ch'i is imagined to have penetrated outwards onto the opponent's body."
Chen Yen-lin, 1932, Cultivating the Ch'i, Translated by Stuart Alve
Olson, 1993
Chi Kung uses a variety of methods to enable its followers to experience
the effects of Chi. The Kung (vigorous
effort and diligent practice) of
Taoist Chi Kung makes use of exercises, meditation, massage, acupuncture,
theory,
belief, visualizations, imagination, attention, feeling, sexual
techniques, postures, vocalizations, herbs, diet, and
ethical principles.
It is a multi-faceted health regimen.
Even if you never experience Chi as anything more than a warmth and
sensitivity in your hands, never experience
its more esoteric or dramatic
effects, or never experience anything that others speak about with enthusiasm or
praise, or think Chi is just so much New Age hooey, the daily practice (Kung) of
internal arts will bring you many
benefits. So, please continue to practice. Numerous studies and countless
personal reports indicate that Chi Kung
has positive effects on your physical
health and mental well-being. I believe that the Kung aspect are where
the
emphasis must be placed - rigorous daily training. The special powers
attributed to Chi generation and its
quasi-magical uses and projections
are fascinating, but may not be realized by most.
May 12, 2003, Monday
Using the Eyes
Each movement of the Eight Section Brocade has specific
techniques for using your eyes.
Exercise your eyes in accordance with the instructions, e.g., following the
movements of your hands,
looking off into the distance, looking upward, keeping a wide angle focus of
vision, looking down,
focusing on near and distant objects simultaneously, moving the eyes from side
to side, etc. Do not
neglect this important dimension of the Eight
Treasures.
In some
ways, these eye exercises are similar in style to those developed by optometrists
and vision
improvement advocates such as William H. Bates,
Jacob Liberman, Martin Sussman, or Aldos Huxley.
Learning to use your eyes in new ways and exercising your eye muscles are
thought to be of
benefit to your general well-being. Some persons even report significant
improvements in visual
acuity, and a reduced need for the use of eyeglasses.
Chi Kung and internal martial arts are often intertwined. There is no
doubt that acute, careful, controlled,
alert and lively visual skills are essential to self-defense
and your success
as a martial artist. Your safety
is dependent upon seeing what is going on
around you,
keeping your eyes out for trouble, keeping
your eyes peeled, and seeing what
is coming up. Using your eyes effectively helps you pay attention.
May 11, 2003, Sunday
Valley Spirit or Gu Shen
"Taoists use the metaphor of gu shen, "the valley
spirit." A valley supports life, feeds the animals who live there
and
provides fertile earth for agriculture. It can do this only because it is
empty. It accepts the flow of the river
because it is most low and most
humble. It receives the warmth of the sun because it is wide and not
filled with
anything to block the light. It brings forth life because it
supports all who come to it."
- Deng Ming-Dao, Scholar Warrior, p. 182
I live in the north Sacramento Valley, California. At this location the
Valley is about 70 miles wide.
To the east are the
southern Cascades, a range of volcanic mountains, with some nearby peaks
over
10,000 feet high. To the west
are the Yolly Bolly Mountains, with nearby peaks over 8,000 feet high.
The area where I live is rural. The primary agricultural products are
almonds, olives, walnuts, prunes,
rice, winter wheat, cattle, and sheep. My outdoor Tai Chi Chuan practice
cannot help but be influenced
by the "Valley Spirit."
I highly recommend the book Scholar Warrior. It is a comprehensive, well written,
and practical introduction
to the Taoist lifestyle and worldview as it relates to personal health and
well-being.
Scholar
Warrior: An Introduction to the Tao in Everyday Life. By Deng
Ming-Dao. Harper
San Francisco, 1990. Index, bibliography, 351 pages. ISBN:
0062502328.
Red Bluff, Tehama County,
Northern California
Close to the Cities of Chico, Orland, Corning, Los Molinos, Anderson and Redding
CA
© Michael P. Garofalo, 2003, All Rights Reserved
Cloud Hands: Tai Chi Chuan and Chi Kung Website
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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
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The Spirit of Gardening
2,700 Quotes Arranged by 130 Topics,
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Psycho-Spiritual Aspects of Gardening
Web Guides, Bibliographies, Links, Directories, Quotes, Notes
Alphabetical Subject Index
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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)
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Breathing Practices: Bibliography, Links, Resources, Quotes
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
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
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
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
Embrace the One - Zhan Zhuang - Standing Like A Tree
Entering Tranquility (Ru Jing) Meditation
Exercise - Diabetes Therapy - Taijiquan and Qigong
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
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
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
Kudos for the Cloud Hands Website
Kundalini (Coiled Serpent) Energy
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)
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 - Wu Ji - The Edge of Emptiness
Michael P. Garofalo's T'ai Chi Ch'uan and Qigong Practice
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
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
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
Qigong: Bibliography and Links
Qigong, Ch'i Kung - Chinese Mind-Body Exercises
Qigong Instructor: Michael P. Garofalo in Red Bluff, California
Red Bluff, Valley Spirit Taijiquan Instructional Program
Resolve, Will. Willpower, Self Control, Self Discipline
Reviews of the Cloud Hand's Website
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
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
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
Taijiquan: Bibliography and Links
Taijiquan For Good Health, Fitness and Vitality
Taijiquan Instructor: Michael P. Garofalo in Red Bluff, California
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
Valley Spirit Journal by Michael P. Garofalo
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
Walking - General Fitness Exercise
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
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
Yogalates: Links, Bibliography, Resources, Quotes, Notes
Zhan Zhuang - Standing Like A Tree
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
Cloud Hands: T'ai Chi Ch'uan and Ch'i Kung
Older Persons Fitness, Exercise, Strength
Training, Tai Chi, Qigong, Personal Trainer
Senior Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
Walking
Mature Persons Fitness, Exercise, Strength Training, Walking, Meditation
Senior's Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga,
Meditation, Walking
Instruction, Classes, Lectures, Seminars, Training, Lessons, Group Instruction
Over 60 Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
Walking
Over 65 Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
Walking
Over 55 Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
Walking
Over 70 Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
Walking
Retired Person's Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga,
Meditation, Walking
Retiree Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga, Meditation,
Walking
Seniors' Fitness, Exercise, Strength Training, Tai Chi, Qigong, Yoga,
Meditation, Walking
Senior Citizens Fitness, Exercise, Strength Training, Tai Chi, Qigong
Senior Citizens Fitness and Well Being Personal Instruction, Classes, Lectures,
Seminars, Training
Older Persons Fitness and Well Being Personal Instruction, Classes, Lectures,
Seminars, Training
Instruction, Classes, Lectures, Seminars, Training, Lessons, Group Instruction
